Get pumped for this week's workouts!
Workouts of the week
Monday
Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch
16:00 EMOM
Snatch Complex + Toe to Bar + Hand Dumbbell Split Snatch
Rotational Midline Work + Plyometrics
Tuesday
Ring Muscle-Up Progression
20:00 AMRAP
Wall Balls + Ring Muscle-Ups + Running
Unilateral Hypertrophy Work
Wednesday
Deadlift 6-5-4-3
5 Sets, For Time: 1:30-2:00 on / 1:00 off
Power Clean + Box Jump + Deadlift + Echo Bike
Barbell Accessory Work + Posterior Chain and Anti-Rotation Work
Thursday
Handstand Walk Progressions
Every 8:00 x 3 Sets
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups
Midline + Upper Body Horizontal Pull
Friday
Bench Press 4 Sets x 3+5
2-2-2-3 Intervals / 1:00 Rest
Couplet: Row + Devils Press
Upper Body Bench Press Accessory
Saturday
Medball Clean Technique and Progressions
For Time Partner Workout
20:00-25:00 (Work : Rest 1:1)
Front Squat + Run + Back Squat + Run + Medball Cleans
Dynamic Core Work
Sunday
Handstand Push-Up Positioning and Focus
Hero WOD “Bradshaw”
For Time: 15:00-20:00
Posterior Chain
Barbell Club Programming Update
Last week we started our next 12 week cycle!
This 12 week cycle we will be testing our 2RM Clean & Jerk and 1RM Clean. We are continuing our squats, you will see more deadlifts, push press, and jerk dips throughout this next cycle!
Here’s to our next cycle and let’s get stronger together!
–Coach Jordyn
Trainer Tip
quote of the week
“Small daily improvements over time lead to stunning results.”
–Robin Sharma
