Daily Programming2019-01-13T14:47:28+00:00

YOUTH WEIGHTLIFTING DAILY PROGRAMMING

Percentages are generally not used in this programming.  Percentages put undue pressure on beginners and limit athletes who develop quickly.  As a coach, begin with a moderate weight and add weight with each set if technique looks good.    

Week: January 14 to January 20

Monday, January 14, 2018

Snatch

5 sets of 2 reps

Back Squat

5 sets: 5 reps + 8 speed squats

Speed squats after a set of standard back squats promote hypertrophy.  To execute this, perform 5 back squats at a moderate to heavy weight.  Then, quickly strip the bar to 50% of this weight and perform 8 more squats at a faster tempo than your set of 5 squats.

Conditioning/Deadlifts

500 m Row

15 Deadlifts (weight should be around the athlete’s 10 rep max)

250 m Row

10 Deadlifts (weight should be around the athlete’s 10 rep max)

Game

Tenzi Dice Roll.  This game is inspired by the dice game Tenzi.  Bring out 10 dice.  Working in a team of 2:

Partner 1–Alternates between a 30 second Hollow Hold and a 30 second Superman hold.

Partner 2–Rolls Dice, trying to get all 10 dice to match up.  Begin will all 10 dice in your hand.  At the “Go” signal, roll all 10 dice.  Quickly look at the dice and decide which number you are going for.  (For example, if you have more 5s, choose to go for 5s.)  Set all the dice with that number aside and roll the remaining dice.  Keep rolling until all of your dice are the same number.

Partners alternate once the partner rolling the dice has rolled 10 dice of the same number.  If the partner performing the hollow holds/Superman holds comes out of his position before all 10 dice match, both partners must perform 5 burpees.

Continue the game for 8 minutes.

 

Tuesday, January 15, 2019

Jerk

20 minutes to work up to a heavy single.

3 Cleans & 1 Jerk

Every 3 minutes for 5 intervals, perform 3 cleans and 1 jerk.

Core

Three Supersets of GHD Sit Ups and Hip Extensions:

20-15-10

GHD Sit Ups

10-15-20

Hip Extensions

Jump Training/Game

Super Mario Bros.

In essence, weightlifting is “Jumping with a Barbell,” which makes jump training a beneficial weightlifting exercise.  Try this variation for fun:

  • Set up a 10 station circuit using stacks of weight plates, chairs with PVC pipes, mats, sturdy boxes, benches or other platforms.
  • The platforms should be at different heights.
  • Athletes move through the circuit, jumping on/over various platforms, with minimal rest between each platform.
  • Rest for 2 minutes at the end of the circuit and repeat for 3 rounds.

 

 

Wednesday, January 16, 2019

Power Clean Max + Front Squats

Take 20 minutes to achieve a power clean max for the day.  On the last set, front squat the weight for max reps.

Three Position Snatch: High Hang, Above the Knee, Ground

5 sets, ascending in weight

Snatch Grip Deadlift (with shrug)

5 sets of 3

Game

Banded Side Step Race.  Place resistance bands around athletes’ legs, just above the knees.  Keeping resistance on the bands, athletes race sideways along a 50 meter route.  If the band falls off the athlete’s leg, she must start over.

 

Photo credit: spotebi.com

 

Thursday, January 17, 2019

REST DAY!

 

Friday, January 18, 2019

Back Squats

5 sets of 8

2 Power Cleans & 2 Jerks

5 sets, building

Clean Deadlift (with shrug)

3 sets of 5

Game

Wall Sits!  Challenge athletes to a wall sit contest.  The athlete who stays in the wall sit position the longest wins.  Add weight (weight plates, dumb bells, kettle bells, etc.) for advanced athletes.
 

 

Saturday, January 19, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, January 20, 2019

REST DAY!

 

Week: January 7 to January 13

Monday, January 7, 2018

Snatch: Slow, then Fast

5 sets of 2 reps

The athlete should move slowly in the first pull (from the ground to above the knee).  Perform a 5 second count to keep the barbell moving slowly.  Once the barbell has cleared the knees, the athlete should proceed fluidly into the rest of the snatch.  The purpose of this exercise is to reinforce the athlete’s positioning in the first pull and build strength in the lower back.

Back Squat

5 sets of 2

Clean Grip Deadlifts (with a shrug)

5 sets of 3

Game

Partner A: Ring Support Hold (beginner athletes) or Ring L-Sit (advanced athletes)

Partner B: 24 Lunges (advanced athletes can wear weight vest)

Partner B performs 24 lunges while partner A holds a support or L-Sit on the rings.  Partners switch when Partner B completes the lunges.  Partners continue until the team has accumulated 5 minutes on the rings.

This game develops core strength, strong shoulders and the ability to balance.

 

Tuesday, January 8, 2019

2 Push Press + 1 Jerk

6 sets, ascending in weight

3 Cleans & 1 Jerk

Every 3 minutes for 5 intervals, perform 3 cleans and 1 jerk.

Core

Every minute for 8 intervals:

Odd Minutes–5 RDLs

Even Minutes–15 Sit-ups

Jump Training/Game

Frogs & Lily Pads.  Use chalk to draw a series of lily pads on the sidewalk or on the gym floor.  The frogs, i.e. athletes, must jump across the “pond” without touching the water.

 

 

Wednesday, January 9, 2019

1 Pause Squat + 1 Front Squat

8 sets, ascending in weight

Snatch

5 sets of 2, ascending in weight

Deadlift: 3-Position Snatch Hold

Deadlift a barbell 2 inches off the ground and hold for 3 seconds.  Elevate the barbell to just below the knees.  Hold for three seconds.  Elevate the barbell once more to just above the knees and hold for three seconds.  Finish with a snatch pull.

Complete 5 sets.

Game

Police.  Using the song Roxanne by The Police, perform one squat jump (squat and then jump) every time the song says, “Roxanne.”

Thursday, January 10, 2019

REST DAY!

 

Friday, January 11, 2019

Back Squats

3 sets of 10

2 Power Cleans & 2 Jerks

5 sets, building

Snatch High Pull

3 sets of 5

Use a light weight, and pull the bar high!

Core/Game

Monkeys.  Working in teams of 2, hang from a pull-up bar for maximum time.  One athlete hangs while the other athlete rests.  The athlete hanging on the bar cannot come off the bar until the other athlete is holding onto the bar.  Set a 10 minute time limit for this exercise!

This game works grip strength.

Saturday, January 12, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, January 13, 2019

REST DAY!

 

Week: December 31 to January 6

Monday, December 31, 2018

Snatch

20 Twenties: Every minute for 20 minutes, perform one snatch.

Min 1-5: 70%

Min 6-10: 75%

Min 11-15: 80%

Min 16-20: 85%

If you don’t know an athlete’s 1 rep max to calculate percentages for this exercise, begin with a medium weight for the first five minutes and add a little weight in each of the three subsequent intervals as long as technique looks good.

Back Squat

5 sets of 3

“No Touch” Clean Grip Deadlifts 

5 sets of 5

Load a barbell with a moderate amount of weight, about 60% of the athlete’s clean and jerk max.  Deadlift the bar to the hips.  Then, lower the bar to about 2 inches above the floor.  Stand back up, returning the bar to the hips.  Complete 5 deadlift reps without touching the bar to the floor.  Maintain a tight back and proper positioning over the barbell throughout the movement.  If back position becomes compromised, decrease the weight on the barbell.

Game

Handstand walking or wheelbarrow races.  Challenge athletes to a handstand walking contest.  The athlete who walks the furthest wins.  Athletes who cannot handstand walk can partner up for wheelbarrow races.

Handstand walking is a great way to develop the stabilizing muscles in the shoulders, which are critical to controlling weight overhead.

 

Tuesday, January 1, 2019

REST DAY!

Will the Weightlifter wishes you a Happy New Year!

 

Wednesday, January 2, 2019

2 Push Press + 1 Jerk

20 minutes to work up to a heavy weight

Clean and Jerk

20 reps in 30 Minutes: Every 1.5 minutes for 20 intervals (30 minutes), perform one C&J.

Min 1-5: 70%

Min 6-10: 75%

Min 11-15: 80%

Min 16-20: 85%

If you don’t know an athlete’s 1 rep max to calculate percentages for this exercise, begin with a medium weight for the first five minutes and add a little weight in each of the three subsequent intervals as long as technique looks good.

Accessory

Every minute for 5 minutes, perform a 30-second wall sit.

Conditioning/Game

Atlas and Hercules.  In Greek mythology, Atlas was a Titan condemned to hold up the heavens for eternity.  Hercules was a Roman god known for his strength.  In this game, partners take turns playing the roles of Atlas and Hercules.

Set up a stack of weights between two athletes.  Each athlete has a barbell, loaded with a light weight (about 40% of the athlete’s max clean and jerk weight).  The athletes simultaneously pick up their barbells.  Atlas holds his barbell overhead while Hercules holds his barbell in the back rack position.  Hercules performs 10 step ups onto the stack of weight plates, while Atlas holds his barbell steady overhead.  When the step ups are complete, the athletes immediately switch roles.  Atlas lowers his barbell to the back rack position and commences 10 step ups, while Hercules presses his barbell overhead and holds it.

Perform the game for 3 rounds, resting between rounds.

Thursday, January 3, 2019

Squats

Every minute for 12 minutes:

Odd Minutes–1 Front Squat

Even Minutes–3 Back Squats

Select a moderate weight for this exercise, no more than 60% of the athlete’s max back squat.

Accessory/Game

Kettle bell swings and plank holds.  Working in a team of 2, athletes must accumulate 150 kettle bell swings.  While one athlete is accumulating kettle bell swings, the other athlete must hold a plank position.  Partners may switch as needed until the team arrives at 150 total swings.

 

Friday, January 4, 2019

Back Squats

5 sets of 2

2 Power Cleans & 2 Jerks

5 sets, ascending in weight

Snatch Grip Deadlift (with shrug at top)

3 sets of 5

Core/Game

Russian Twist Race.  Athletes must perform 100 Russian Twists.  The athlete who performs the reps the fastest wins.

 

Saturday, January 5, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, January 6, 2019

REST DAY!

 

Week: December 24 to December 30

Monday, December 24, 2018

High Hang Snatch + Low Hang Snatch

Using a snatch grip, deadlift a barbell to the hips.  Then, slowly lower the barbell to just above the knees (5-count down) and perform 1 snatch from the high hang.  Perform the movement again, this time lowering the barbell (5-count down) to just BELOW the knee.

10 sets

Focus on maintaining a tight back through all of the movements.

Back Squat

5 sets of 3

Game

12 Days of Christmas

1 Handstand Push Up

2 Pistols (single leg squats)

3 V-Ups

4 Squat Jumps

5 Pull Ups

6 Box Jumps

7 Push Ups

8 Russian Twists

9 Wall Balls

10 Dumbbell Press

11 Sit Ups

12 Overhead Walking Lunges (hold weight plate overhead)

Perform this workout just like you sing the song.  Begin by performing 1 handstand pushup.  Then, perform 2 pistols and 1 handstand pushup.  Next, perform 3 V-Ups, 2 pistols and 1 handstand pushup, etc.

 

Tuesday, December 25, 2018

REST DAY!

 

Wednesday, December 26, 2018

2 Push Press + 1 Jerk

20 minutes to work up to a heavy weight

Clean and Jerk

Every 2.5 minutes for 10 intervals, perform 2 Clean & Jerks.

Accessory

Barbell step ups onto a stack of weight plates.

3 sets of 10

With a barbell in the back rack position, step up onto a stack of weight plates.  Adjust the height of the plates and the weight on the barbell according to the lifter.

Conditioning/Game

Snowball Fight.  Athletes work for 8 minutes to earn snowballs (crumpled up sheets of paper).  For each completed round, an athlete earns one snowball.

1 Round:

5 Pull Ups

10 Kettle bell Swings

15 Sit Ups

At the end of 8 minutes, pass out the snowballs and allow the athletes to have a snowball fight.

This game works the arms, shoulders and core.

 

Thursday, December 27, 2018

1 Pause Front Squat + 2 Front Squats

5 sets

Perform 1 front squat.  Pause in the bottom for 3 seconds and then stand up.  Then, perform 1 more front squats at regular tempo.

Accessory/Game

Moving Day

  • Select a variety of objects that your athletes can carry overhead–medicine balls, kettle bells, dumbbells, barbells, yoga balls, wooden beams, athletic mats, anything goes!
  • Challenge your athletes to move the objects–overhead–from point A to point B (about 50 meters apart) and then back to point A.  It is important that the athlete carries the objects to a point and then rotates with the object overhead and carries it back.  Stabilizing an object overhead while rotating will build the same kind of stability needed in competition.
  • When an athlete returns with his object, another athlete heads out with a different object.
  • Continue the relay until all of the objects have been moved.

 

 

Friday, December 28, 2018

Back Squats

5 sets of 2

1 Power Clean & 2 Jerks

5 sets, ascending in weight

Snatch Grip Deadlift (with shrug at top)

5 sets of 3

Core/Game

Pistols + Target Practice  

Athletes are given 10-15 shots to hit a target.  Shots must be taken at the bottom of a pistol (single leg squat).  For each shot, the athlete must perform 1 pistol, alternating legs.

If you have older athletes, an outdoor area and Air Soft guns, you can execute the exercise like so:

Athletes who are still developing stability in the movement can hold onto something in the bottom of the squat (center picture).  Protective eye gear is a must with Air Soft!

The same concept can be executed indoors with Nerf guns.

 

Saturday, December 29, 2018

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, December 30, 2018

REST DAY!

 

Week: December 17 to December 23

Monday, December 17, 2018

High Hang + Low Hang Snatch

Using a snatch grip, deadlift a barbell to the hips.  Then, slowly lower the barbell to just above the knees (5-count down) and perform 1 snatch from the high hang.  Perform the movement again, this time lowering the barbell (5-count down) to just BELOW the knee.

10 sets

Focus on maintaining a tight back through all of the movements.

Back Squat

5 sets of 3

Clean Grip Deadlifts (Shrug at Top)

Every 2 minutes, perform 3 clean grip deadlifts with a shrug at the top.

Core/Game

2 minutes: Chin Over the Bar Hold (perform a pull up and hold the chin over the bar)

2 minutes: Rest

2 minutes: Chin Over the Bar Hold

Athletes accrue a “20 second plank hold” penalty each time they drop off the bar during the 2 minute holds.  Penalties are paid after both bar holds are completed.

This game works grip strength.

 

Tuesday, December 18, 2018

Clean and Jerk

10 sets of 1

Every 90 seconds for 10 intervals, perform 1 clean and jerk.  Start with a medium-heavy weight and add more weight each rep as long as the reps look good.

Push Press Challenge

15 Push Press (light weight)

10 Push Press (medium weight)

5 Push Press (heavy weight)

10 Push Press (medium weight)

15 Push Press (light weight)

Strive to complete the sets unbroken.  Rest as needed between sets.

Jump Training/Game

Triple Jump.  Starting from a stand-still, athletes must jump forward three times without pausing between jumps.  The athlete who jumps the furthest wins.

This game trains hip extension and leg strength.

 

Wednesday, December 19, 2018

Snatch Pull + Snatch

5 sets of 2, building in weight

Overhead Squats

5 sets of 3

Accessory

5 sets of 5 Single Leg RDLs (5 on each leg)

Perform this movement with a lightweight barbell.

Conditioning/Game

Hill Sprints.  Sprint up a small hill or incline.  Rest 3 minutes.  Repeat 2 more times.  Challenge the athletes to beat their times in successive rounds.

This exercise trains explosiveness.

 

Thursday, December 20, 2018

REST DAY!
 

Friday, December 21, 2018

Back Squats

3 sets of 10

1 Power Clean & 2 Jerks

5 sets, ascending in weight

Tempo Deadlifts

4 Supersets:

10 Seated Dumbbell Press

5 Tempo Deadlifts (5 count up/5 count down)

Core/Game

M&Ms.  Tear a small hole in the corner of a pack of M&M chocolate candies, just large enough to let out a single candy.  Athletes take turns getting a piece of candy.  Each candy corresponds to a different exercise:

Red: 10 Squat Jumps

Blue: 10 Pull Ups

Orange: 10 V-Ups

Brown: 10 Kettle Bell Swings

Yellow: 10 Push Ups

Green: 10 Lunges

Once the athlete completes an exercise, he should return for another piece of candy!  Keep working for 8 minutes.

This game offers full body conditioning.

 

Saturday, December 22, 2018

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, December 23, 2018

REST DAY!

 

Week: December 10 to December 16

Monday, December 10, 2018

Snatch

5 sets of 3

Back Squat

5 sets of 5

3 Position Snatch Grip Deadlifts

5 sets of 1 complex

Complex: Lift the bar 2 inches off the ground.  Hold for three seconds.  Raise the bar to just below the knee.  Hold for three seconds.  Raise the bar to just above the knee.  Hold for three seconds.  Finish the movement by standing up fully and shrugging explosively.

Core/Game

Monkeys.  Working in teams of 2, hang from a pull-up bar for maximum time.  One athlete hangs while the other athlete rests.  The athlete hanging on the bar cannot come off the bar until the other athlete is holding onto the bar.  Set a 10 minute time limit for this exercise!

This game works grip strength.

 

Tuesday, December 11, 2018

Clean and Jerk

10 sets of 1

Every 90 seconds for 10 intervals, perform 1 clean and jerk.  Start with a medium-heavy weight and add more weight each rep as long as the reps look good.

2 Push Press + 1 Jerk

5 sets of 1

Jump Training/Game

Backward Ball Throw.  Throw a weighted ball backward (overhead) for max distance.

Photo credit: NWI Times

This game trains hip extension and leg strength.

 

Wednesday, December 12, 2018

3 Position Snatch Complex: 1 High Hang, 1 Above Knee, 1 Below Knee

6 sets, ascending in weight each set

Squat Jumps

3 sets of 15 squat jumps.

Perform a deep squat and then jump as high as possible.  Land lightly on the toes—like a ninja!  These jumps should be performed without weight, e.g. no barbells, dumbbells, etc.

Accessory

3 sets of 10 strict Toes to Bar

Do not swing the legs.  Keep the movement strict and focus on using the abdominals to raise the legs.

Conditioning/Game

Wall Walks.  Working in teams of two, accumulate 30 wall walks.  The team that finishes first wins.

If you are unsure how to perform wall walks, consider this Wall Walk Tutorial.

This game works shoulder and core strength.

 

Thursday, December 13, 2018

REST DAY!
 

Friday, December 14, 2018

Back Squats

5 sets of 2

1 Power Clean & 2 Jerks

5 sets, ascending in weight

Clean Grip Deadlift (with shrug at top)

5 sets of 3

Core/Game

Snowball Fight.  Athletes work for 8 minutes to earn snowballs (crumpled up sheets of paper).  For every 10 repetitions completed of an exercise, an athlete earns one snowball:

Pull Ups

Handstand Push Ups

Deficit Push Ups

Wall Ball Throws

Athletes may perform any combination of movements to earn snowballs.  At the end of 8 minutes, pass out the snowballs and allow the athletes to have a snowball fight.

This game works the shoulders.

 

Saturday, December 15, 2018

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, December 16, 2018

REST DAY!

 

Week: December 3 to December 9

Monday, December 3, 2018

Snatch

10 sets of 2, ascending

Start with an empty barbell on the first set, and then add weight each set.

Back Squat

5 sets of 2

Clean Grip Russian Deadlifts (RDLs) on Box 

5 sets of 5

Standing on a box, deadlift a bar to the hips.  Use a light weight (no more than 50% of max clean).  Keeping the legs as straight as possible, lower the bar slowly until it touches the shoe laces, and then stand up again.

Core/Game

Harvest Time.  Farmer Brown needs help harvesting his pumpkins!  This game has two stations placed about 50 meters apart.  At station one, place 2 heavy kettle bells.  At station 2, place 2 medium-weight dumbbells.  Athletes work in teams of two with only one athlete working at a time.

At Station 1, athletes “Pick Up the Pumpkins” by performing a total of 30 double kettle bell deadlifts.

Athletes then move to Station 2 with a Wheelbarrow movement.  (One athlete holds the ankles of the second athlete, who walks on his hands to station 2).

At Station 2, athletes “Put the Pumpkins on a Truck” by performing a total of 30 dumbbell clusters (dumbbell clean + thruster).

Athletes then return to Station 1 with a Wheelbarrow movement.

This game works the core, arms and legs.

 

Tuesday, December 4, 2018

Clean and Jerk

10 sets of 2, ascending

Start with an empty barbell on the first set, and then add weight each set.

Shoulder Conditioning

3 sets of 10 pull ups

3 sets of 10 strict press

Jump Training/Game

Lily Pad Broad Jumps.  Use weight plates to create a circuit of 12-14 circles to jump on.  Place some of the “lily pads” close together and others further apart.  Challenge athletes to jump from one lily pad to another without touching the floor.  The athlete who completes the circuit fastest without touching the floor wins.

This game trains hip extension and leg strength.

 

Wednesday, December 5, 2018

Power Snatch

6 sets, ascending in weight each set

Sally Squats

Perform back squats to the song “Flower” by Moby.  When Sally goes down, athletes must squat and stay in the bottom of the squat until Sally goes up.  Use a light weight barbell–no more than 50% of max clean weight.

Accessory

3 sets of maximum effort ring dips.

Conditioning/Game

Kettle Bell Relay.  Pair athletes into teams of two.  Each team has a pair of kettle bells.  One athlete must carry the kettle bells 100 meters.  The second athlete stands at the 100 meter mark and returns the kettle bells to the starting position.  Each team gets three attempts to establish their best time.

This game trains grip strength.

 

Thursday, December 6, 2018

REST DAY!
 

Friday, December 7, 2018

Back Squats

5 sets of 5

Clean & Jerk

5 sets, ascending in weight

Snatch Grip Deadlift (with shrug at top)

5 sets of 3

Core/Game

Handstand Walk Obstacle Course.  Set up a variety of obstacles for athletes to walk around or over.  Obstacles could include weight plates, gymnastics mats, cones, etc.  Athletes also can perform this obstacle course with a wheelbarrow walk.

This game works shoulder stability and core strength.

 

Saturday, December 8, 2018

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

Sunday, December 9, 2018

REST DAY!

 

Week: November 26 to December 2

Monday, November 26, 2018

Snatch

8 sets of 2, ascending in weight each set

Back Squat

5 sets of 3

Floating Clean Grip Deadlift 

5 sets of 5

Using a lightweight bar, deadlift the bar to the hips.  Next, lower the bar until it is 2 inches above the floor.  Hold for 2 seconds and then stand up.  Repeat for 5 repetitions.

Core/Game

Every minute for 5 minutes, perform a 30 second plank hold.  In the remaining part of the minute, perform sit ups.  The athlete who performs the most sit ups in five minutes wins.

 

Tuesday, November 27, 2018

Clean and Jerk

6 sets of 2

Conditioning

1 minute per station x 2 Rounds:

Kettle Bell Swings

Pull Ups

Handstand Pushups or Barbell Strict Press

Walking Lunges

Rest 3 minutes between Rounds.

Jump Training/Game

With a partner, accumulate 50 burpee box jumps.  The team who completes 50 repetitions first wins.

 

Wednesday, November 28, 2018

2 Hang Snatch

6 sets, ascending in weight each set

1 Pause Front Squat + 1 Front Squat

5 sets, ascending in weight.

Perform one front squat.  Pause in the bottom for three seconds.  Stand up and then immediately perform another front squat at regular tempo.

Accessory

Turkish Get Ups: 2 sets of 10 (5 on each side)

Conditioning/Game

Kettle Bell Relay.  Pair athletes into teams of two.  Each team has a pair of kettle bells.  One athlete must carry the kettle bells 100 meters.  The second athlete stands at the 100 meter mark and returns the kettle bells to the starting position.  Each team gets three attempts to establish their best time.
 

Thursday, November 29, 2018

REST DAY!
 

Friday, November 30, 2018

Back Squats

5 sets of 5

Power Clean + 2 Jerks

5 sets, ascending in weight

Snatch Grip Deadlift (with shrug at top)

5 sets of 3

Core/Game

In a team of 2, accumulate 150 wall ball throws.
 

Saturday, December 1, 2018

Snatch

Work up to a heavy single, then perform 3 sets of 2 at 80%.

Clean and Jerk

Work up to a heavy single, then perform 3 sets of 2 at 80%.

Mobility Work
 

Sunday, December 2, 2018

REST DAY!