WARM UP
1-2 ROUNDS
10 Alt. 90-90 Rotations
5/5 Med. Ball Around the Worlds
10 Alt. Med. Ball Plank Rolls
10 Med. Ball Hamstring Curls
Into…
1-2 ROUNDS
10 Alt. Elbow Punches
10 Air Squats to Med. Ball
10 Med. Ball Push Press to Target
10 BB Clean Deadlifts
10 Wall Balls
STRENGTH
Clean & Jerk
3×2 @ 80%
3×1 @ 80%+
2×1 @ 90%
(Score is Weight)
Week 4 of 7
Olympic Lifting Cycle
WORKOUT
FOR TIME
40-30-20
Wall Balls (20/14)
10-10-10
Hang Power Clean (155/105)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Clean Pulls*
2×3 (100%)
2×2 (110%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 5 SETS
2 Kip Swings
+
1 Hips to Rig
-Rest As Needed b/t Sets-
Into…
5 SETS
2-3 Banded Low Ring Transitions*
*Tie a band on a ring and loop through the other ring. Sit down in the band and make sure your opposite hand is securely holding the band. Lean back sightly and raise your feet until they are above you head. Then, Sweep the legs back, pull with your arms, and sit your head through the rings. This should transition you to be right on top of the rings with shoulders right on top. Slowly lower to the start position and repeat.
(No Measure)