Workout: Strength / Skill

Warm-up: Mobility Drill / Movement Prep / Get-ups

Then:

(Skill) BB Snatch: Power Snatch / Drop Snatch / Full Snatch

*Using moderate weight working on Shoulder Mobility.

Then:

BB Sumo DL: 4 x 5 @ 315#

Then:

A1) Clean & Press Ladder (1, 1 2, 1, 2, 3) @ 36 kg

A2) Pull -up Ladder (1, 123, 12345) @ BW

A3) Front Squat 8 x (2) 24 kg

A4) BW Dips x 8

A5) Double KB Swings 20 x (2) 24 kg

* 3 rounds, rest 2 min between rounds.

* Starting the week with some basic strength and skill work, will taper as the week goes on before flying out to Salt Lake City.

*WORKOUTS FROM MAY 31st- JUNE 5th

June 5: Power/ Power Endurance

Work up to Clean 1 RM (Ended @ 235#)

Then: 8 x 3 Clean @ 70% 1RM (165#), Rest

1 minute between each set:

Then:

Kettlebell 300 Meltdown

-25 V-ups

-50 Snatches

-25 Push-ups

-50 Swings

-50 Burpees

-50 Clean & Press

-50 Mountain Climbers

*Completed in 10:58

June 4: Progression

For Time:

2000 m Row (Completed in 7:06)

-15 pull -ups

-15 wall ball @ 20#

-15 push-ups

-15 snatches R/L @ 16 kg

1000 m Row (Completed in 3:37)

-15 pull -ups

-15 wall ball @ 20#

-15 push-ups

-15 snatches R/L @ 16 kg

500 m Row (Completed in 1:46)

-15 pull -ups

-15 wall ball @ 20#

-15 push-ups

-15 snatches R/L @ 16 kg

*Complete the workout in 28:15

June 3: Rest

June 2: Heavy Ladder Progression

Clean & Jerk

-(2) 24 kg ( 2, 4, 6, 8, 10)

-(2) 24 kg ( 2, 4, 6, 8, 8)

-(2) 28 kg (2, 4, 6, 6)

-(2) 32 kg (2, 4, 4)

-(2) 36 kg (2, 2, 4)

Then:

Sumo DL 3 x 15 @ (2) 40 kg

June 1 : Conditioning

7 Rounds / 7 exercises / 7 reps

-Swings R /L

-Burpees

-Snatches R / L

-Ball Slams @ 25#

-Sandbag Cleans R 4/ L 4 @ 50#

-Squat Thrust

-KTE

Completed in 30:55, goal is to complete in under 30 min, used a 24 kg KB, felt a bit heavy.

May 31 : Strength

A1) DL 4 x 5 @ 315#

A2) Double KB Press 4 x 5 @ (2) 32 kg

* half kneeling halos 3 x 8 @ 16kg

B1) Front Sq 4 x 5 @ 32 kg

B2) Weighed Pull-ups 4 x 5 @ 12 kg

C1) KB Swings 5 x 20 @ 32 kg / 30 sec rest