Monday
Strength/Health Circuit
1A) Nordic Falls
5 x 8-12 each leg
1B) Z-Press
5 x 8-12
1C) Banded Side Twists
5 x 8-12
1D) Bicep Curls
5 x “Max” Reps
Mobility
Frog Stretch
Tuesday
Skills
Hang Snatch
Build to a heavy single
Then 3 @ 90% of that
Accessories
1A) Floor Press
3-3-3-3-3
1B) Banded Pull Aparts
12-12-12-12-12
Mobility
Underneath Stretch
Wednesday
Prep
Broad Jumps
5 x 3
Strength
Back Squat
1 Squat every 30 seconds for 8 squats
- rest 2 minutes –
3-4 Rounds
*Suggested Start 60-70%
Core
1A) Abwheel Rollouts
3-4 x 6-12
1B) Overhead & Suitcase KB Carry
3-4 x 50′ each side
Mobility
Bretzel Stretch
Thursday
Skills
Power Clean & Push Jerk
Build to a heavy single
Then 3 @ 90% of that
Accessories
1A ) Side Plank Twists
4 x 8
1B) D-Ball Holds
5 x 20-40seconds
Mobility
Wall Hinge Stretch Stretch
Saturday
Skills
Split Jerk
Build to a heavy Single
Then 3 @ 90% of that
Strength
Pause Front Squats
5 x 3
*3-5 second pause at the bottom
Mobility
Pigeon Stretch