June 13, 2017

Warm-up

Coach's choice

Weightlifting

Snatch 

June 11, 2017

Warm-up

Coach's choice

Gymnastics

Handstand Push-ups 

Strength

Russian Kettlebell Swing 

Kettlebell Swing 

Kettlebell Snatch 

Kettlebell Clean 

June 6, 2017

Warm-up

Coach's choice

Strength/Technique

Power Snatch 

Power Snatch + Overhead Squat 

June 4, 2017

Warm-up

Coach's choice

Weightlifting

Deadlift 

Sumo Deadlift 

Sumo Deadlift High Pull 

Gymnastics

Dips (5 x 5 )

Parallette Dip
Box Dip
Negative Dip

June 3, 2017

Warm-up

Coach's choice

Weightlifting

Front Squat 

Power Clean 

Clean 

May 27, 2017

Warm-up

Coach's choice

Gymnastics

Handstand Push-ups 

Strength

Russian Kettlebell Swing 

Kettlebell Swing 

Kettlebell Snatch 

Kettlebell Clean 

May 23, 2017

Warm-up

Coach's choice

Weightlifting

Deadlift 

Sumo Deadlift 

Sumo Deadlift High Pull 

Gymnastics

Dips (5 x 5 )

Parallette Dip
Box Dip
Negative Dip

May 21, 2017

Warm-up

Coach's choice

Weightlifting

Snatch 

May 20, 2017

800m Jog

3 Sets:

10 Weighted Passthrough

10 Wall Slide

1:00 T-Spine Mobility (Foam Roll, LAX Smash)

10 ea. Single-Leg Hip Bridge

5 Jefferson Curl Slow (weighted, if possible)

5:00-8:00 Skin Cat Instruction

Max Effort Bridge Hold in 15 minutes

*every break, perform 2 Skin the Cat

May 20, 2017

"Partner Chief"

AMRAP 20, alternating rounds:

3 Power Clean 135/95#

6 Push-up

9 Airsquat

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