clean and jerk

WEEK 11 - Shoulder Press or Olympic Lifting

A busy 16:45 session with some wall balls and burpees

A busy 16:45 session with some wall balls and burpees

Shoulder press 4x6 @ 85%

OR

Snatch - heavy single then 3x1
Clean and jerk - heavy single then 3x1

4 rounds -- 1 minute each exercise
Crunch
V-crunch
Side plank rotations (one side)
Side plank rotations (other side)

Carb Recommendations For Fat Loss

WEEK 10 - SHOULDER PRESS OR OLYMPIC LIFTING

Early morning crew during a tough birthday workout

Early morning crew during a tough birthday workout

Shoulder press 5x3 @ 85%

OR

Snatch - heavy single then 3x1
Clean and jerk - heavy single then 3x1

4 rounds -- 1 minute each station
Dead bug 2.0
Plank
Pallof press (one side)
Pallof press (other side)

5 Things To Do On Your Rest Day

WEEK 9 - SHOULDER PRESS OR OLYMPIC LIFTING

Lucas, Kelsi, Lindsey, Shelley, and Tara with some tire hits during a grueling conditioning workout yesterday

Lucas, Kelsi, Lindsey, Shelley, and Tara with some tire hits during a grueling conditioning workout yesterday

Shoulder press 4x5-6 @ 80%

Shoulder shocker -- 3 sets

OR

Snatch -- heavy single then 5x1
Clean and jerk -- heavy single then 5x1

3 rounds -- 1 minute at each station
Banded hip ups
Crunches
Hanging knee raises left side
Hanging knee raises right side

The Best Ankle Dorsiflexion Mobility Exercises

WEEK 3 - BENCH PRESS

A little throwback to when these strong ladies kicked some ass and took names! More to come from these ladies (and other Mercury ladies too)!

A little throwback to when these strong ladies kicked some ass and took names! More to come from these ladies (and other Mercury ladies too)!

Bench press 5x10 @ 60%

Pendlay row 4x10 @ 50% bench press

OR

Snatch 2x3 @ 70% 
Snatch 3x2 @ 75% 
Clean and jerk 2x3 @ 70% 
Clean and jerk 3x2 @ 75% 
Snatch high pull 3x3 @ 70% 

AMRAP 5 minutes
10 manmakers  
10 seated ball slams
Rest 1 minute
AMRAP 5 minutes
5 push-ups
5 burpees  
5 hollow rocks

Want To Become Successful? Embrace The Boring

WEEK 11 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

Craig, Hannah, and Kelly enduring yesterday's gruelling workout.

Craig, Hannah, and Kelly enduring yesterday's gruelling workout.

Snatch - heavy single then 2x1 of heavy single
Clean and jerk - heavy single then 2x1 of heavy single

OR

Bench press 8x3 @ 60%

Banded glute bridges 3x12 @ 75% squat

4 rounds - 1 minute at each station
V-crunch on bench
Plank hold
Sit-ups
Air dyne
Rest 1 minute

You Owe You

WEEK 10 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

Some of the 16:45 crew with some weighted lunges and ball slams.

Some of the 16:45 crew with some weighted lunges and ball slams.

Snatch -- heavy single then 3x1
Clean and jerk -- heavy single then 3x1

OR

Bench press 8x3 @ 60%

Banded glute bridges 3x12 @ 70% of squat

4 rounds - 1 minute at each station
Knees to elbows
Crunches
Dead bugs
Ab wheel
Rest 1 minute

5 Ways Your Squad Can Really Help You With Your Fitness

WEEK 9 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

Some modified handstand push-up being done by the 16:45 class

Some modified handstand push-up being done by the 16:45 class

Snatch - heavy single then 5x1
Clean and jerk - heavy single then 5x1

OR

Bench press 8x3 @ 60%

Banded glute bridges 3x12 @ 70% of squat

4 rounds - 1 minute at each station
Hollow rocks
Sit-ups
Plank
Rest 1 minute

The Four Quarter Rule

WEEK 9 - OLYMPIC LIFTING OR PUSH PRESS

Some of the 16:45 peeps with some sit-ups.

Some of the 16:45 peeps with some sit-ups.

Snatch - heavy single then 5x1

Clean and jerk - heavy single then 5x1

Front squat - heavy single then 2x2

OR

Push press 3x4 @ 80%
*last set do as many reps as possible*

AMRAP 15 minutes
25 wall balls
20 double unders
15 push press @ 40% push press
10 stationary inch worms

The 40% Rule

WEEK 3 - OLYMPIC LIFTING OR PUSH PRESS

Some of the 09:30 crew with some manmakers and DB floor presses

Some of the 09:30 crew with some manmakers and DB floor presses

Snatch 2x3
Snatch 3x2
Clean and jerk 2x3
Clean and jerk 3x2
Snatch high pull 3x3

OR

Push press 4x6 @ 65%
*as many reps as possible last set*

Tabata (8 rounds at each station of 20 seconds of work followed by 10 seconds of rest)
Battle ropes
Double unders
Feetless air dyne
Knees to elbows

Mobilize Your Hips and Quads To Get More From Your Core

WEEK 12 - OLYMPIC LIFTING OR SHOULDER PRESS

The 17:45 crew with during the early stages of yesterday's workout.

The 17:45 crew with during the early stages of yesterday's workout.

Snatch - max
Clean and jerk - max

OR

Shoulder press 5x5 @ 60%

Tabata (8 rounds at each station -- 20 seconds of work followed by 10 seconds of rest)
DB shoulder to overhead
Hollow hold
DB lateral raises
Knees to elbows


3 Mobility Drills For Solid Overhead Lifts