???? Warmup Reps Matter! Want to improve a lift or skill? Focus on quality warmup reps. Many times coaches give cues to help dial things in during warmup reps and the person will reply with, “Oh I’m just warming up.” The warmup movements, empty barbell reps, and gymnastic drills are all times to stay focused strive for quality movement. If it is bad in the warmup, adding load or intensity isn’t going to help.
Programming
-Monday-
Strength: Clean Pull + Power Clean + Push Jerk
Workout: Clean & Jerk and 200m Runs
-Tuesday-
Strength: Back Squat
Workout: Toes-to-Bar and Walking Lunges
-Wednesday-
Strength: Hang Power Snatch
Workout: Burpee Box Jump Overs and Russian KB Swings with a Row buy-in and buy-out
-Thursday-
Strength: Bench Press
Workout: Strict Pull Up, Push Up, Strict Situp, and Air Squat
-Friday-
Strength: Deadlift
Workout: Med Ball Step Up, Med Ball Run, and Up-Downs
-Saturday-
Strength: Hang Power Clean & Push Jerk
Workout: Hang Power Clean, Push Jerk, and 400m Runs