hang clean

WEEK 12 - CONDITIONING

Gym-powerlifting-fitness-training-bootcamp-crossfit-kingston-kids-mercury-strength-conditioning-athlete-squat

For time (30 min cap)
30 KB swings (heavy)
30 wall balls
30 overhead squats (95/65)*
30 burpees
30 lunges
30 push press (95/65)*
30 knees to elbows
30 box jumps
30 hang cleans (95/65)*
30 hollow rocks
30 double unders
30 deadlift @ 30% of deadlift
* You can use the prescribed weight or 40% of your shoulder press

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WEEK 4 - OLYMPIC LIFTING OR ABS

Bryce, Hannah, and Jeff getting down and dirty with yesterday's workout!

Bryce, Hannah, and Jeff getting down and dirty with yesterday's workout!

Push press 2x2x5
Hang clean 2x3 then 3x3
Front squat 2x3 the 3x3

OR

Bench press 8x2 @ 50%

Glute bridges with a band 3x12 @ 60% of squat

4 rounds - 1 minute at each station
V crunch on bench
Hollow hold
Crunch
Left side crunch (30 seconds)
Right side crunch (30 seconds)
Rest 1 minute

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WEEK 2 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

Dylan, Jess, Lindsey, and Alec starting last night's workout off with a prowler sprint.

Dylan, Jess, Lindsey, and Alec starting last night's workout off with a prowler sprint.

Push press 5x4
Hang snatch 3x3
Hang clean 3x3
Front squat 5x3

OR

Bench press 8x3 @ 55%

Glute bridges with a band 3x10 @ 50%

4 rounds (1 minute at each station)
Hollow rocks
V-crunch
DB side bends
Plank
Rest 1 minute

Poor Sleep Gives You The Munchies

WEEK 1 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

Lucas sporting the St. Patty's Day garb while cranking out one of his 20 deadlifts.

Lucas sporting the St. Patty's Day garb while cranking out one of his 20 deadlifts.

Push press 4x5
Hang clean 5x3
Front squat 5x3

OR

Bench press 8x3 @ 55%

Glute bridges with a band 4x10 @ 50% of squat

AMRAP 20 minutes (or whatever time is remaining)
*rest is optional*
15 crunches
15 reverse crunches
Rest 30 seconds
15 crunches
15 knees to elbows
Rest 30 seconds
15 ab wheels
15 Russian twists
Rest 30 seconds

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WEEK 5 - OLYMPIC LIFTING OR SQUATS AND ABS

Hannah, Janet, and Mike blasting the legs.

Hannah, Janet, and Mike blasting the legs.

Push press 1x5; 2x5; 1x5
Hang clean 5x3
Halting clean deadlift 2x3

OR

Squat 8x3 @ 50%

Glute bridges with a band 4x12 @ 55% squat

AMRAP 20 minutes (rest optional)
10 dead bugs
15 hollow rocks
Rest 30 seconds
10 ab wheels
15 v-crunches on bench
Rest 30 seconds
40 DB side bends
12 Russian twists
Rest 30 seconds

Can Too Much Exercise Harm The Heart?

WEEK 4 - OLYMPIC LIFTING, SQUAT, AND ABS

Some pull-ups and DB push press happening at 17:45

Some pull-ups and DB push press happening at 17:45

Push press 2x5; 2x5
Hang clean 2x3; 3x3
Halting clean deadlift 1x3; 2x3

OR

Squat 8x3 @ 50%

Glute bridges with a band 4x10 @ 55%

AMRAP 20 minutes (Rest optional)
12 knees to elbows
12 crunches
Rest 30 seconds
10 ab wheels
10 reverse sit-ups
Rest 30 seconds
Hollow hold 20 seconds
10 Russian twists
Rest 30 seconds

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WEEK 1 - OLYMPIC LIFTING OR SQUATS AND ABS

Jennie, Jon, Mike, Rachael, and Jose doing deadliest during the conditioning portion of yesterday's workout.

Push press 4x5
Hang clean 5x3
Halting clean deadlift 3x3

OR

Squat 8x3 @ 50%

Banded glute bridges 3x12 @ 50% squat

AMRAP 20 minutes
Hollow hold 30 seconds
12 Russian twists
Rest 30 seconds (optional)
12 knees to elbows
12 crunches
Rest 30 seconds (optional)
L-sit 15 seconds
Plank 30 seconds
Rest 30 seconds (optional)

4 Easy Tips & Tricks To Avoid The Bulge This Holiday Season

WEEK 5 - OLYMPIC LIFTING OR BOX SQUATS

Some feet-elevated dips to put more load on the triceps

1. Push press -- heavyish 5
2. Hang clean + clean -- 3 heavy sets
3. Clean pulls 3x3 @ 110% clean
4. Front squats 5x3 @ 80%

OR

Box squat 8x3 @ 65%

Glute bridges with a band 3x12 @ 50% squat

3 - 4 rounds
15 knees to elbows
30 second plank hold
Rest 30 seconds
10 ab wheels
20 v-sit crunches
Rest 30 seconds
20 crunches
12 Russian twists
Rest 30 seconds

Recovery Is Critical - 4 Points To Focus On

WEEK 2 - OLYMPIC LIFTING OR BOX SQUAT

Push press x5 (work up to a heavyish 5)
Power snatch 5x3 @ 75%
Hang clean 5x2 @ 70%
Front squat 5x3 @ 75%

OR

Box squat 8x3 @ 65%
Glute bridges 4x10 @ 57.5% squat

3 - 4 rounds (time permitting)
15 crunches
30 second hollow hold
Rest 30 seconds
15 knees to elbows
15 v-sits on bench
Rest 30 seconds
40 DB side bends (20 each side)
Rest 30 seconds

Too Much Clutter