overhead squat

WEEK 8 - CONDITIONING OR OLYMPIC LIFTING

Franklin's new friend Finley when she isn't working!

Franklin's new friend Finley when she isn't working!

Olympic lifting progressions

OR

AMRAP 12 minutes
3 power snatch @ 20% of squat
5 overhead squats
7 pull-ups
9 knees to elbows
Rest 2 minutes

12 min clock
Death by box jumps
* 1st minute do 1 box jump; 2nd minute do 2... 12th minute do 12 box jumps *
Rest 2 minutes

AMRAP 12 minutes
250m row
40m prowler push
200m run

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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 6 - BENCH PRESS

Lindsey and her softball team annihilated the competition in Ottawa this weekend

Lindsey and her softball team annihilated the competition in Ottawa this weekend

nch press 4x6 @ 75%

Pendlay row 3x10 @ 45% of bench press

OR

Power snatch 3x3; then 3x3 heavier
Snatch pull off 2" riser 4x4
Heaving snatch balance + overhead squat 4x1+2 @ 65% overhead squat

AMRAP 10 minutes
10 bicep curls each arm
10 manmakers
10 shoulder taps

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WEEK 5 - BENCH PRESS OR OLYMPIC LIFTING

Sprinting right at the beginning of Saturday's conditioning workout

Sprinting right at the beginning of Saturday's conditioning workout

Bench press 5x6 @ 70%

Pendlay row 3x10 @ 45% bench press

OR

Hang snatch 5x3
*increase the weight for the last 2 sets if moving well*
Halting snatch-grip deadlift 3x3
Overhead squat 5x3

3 rounds
15 renegade rows
15 pull-ups
80m sprint

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WEEK 1 - BENCH PRESS AND SNATCH

Andrew, Lucas, and Jen having some fun on Saturday with the squat train

Andrew, Lucas, and Jen having some fun on Saturday with the squat train

Bench press 6x10 @ 50%

Pendlay row 4x10 @ 40%

OR

Hang snatch 5x3 @ 65%

Snatch pull 3x3 @ 90%

Overhead squat 5x3 @ 65%

5 rounds (15 min cap)

10 push-ups

20m suicide sprint

10 pull-ups

20m suicide sprint

10 DB floor press

20m suicide sprint

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WEEK 8 - OLYMPIC LIFTING OR PUSH PRESS

09:30 getting some Tabata push-ups in

09:30 getting some Tabata push-ups in

Power snatch 2x3; 1x3; 2x2
Snatch pull off 2" riser 4x3
Heaving snatch balance + overhead squat 2x1+2; 2x1+2

OR

Push press 4x5 @ 75%
*last set do as many reps as possible*

Tabata (8 rounds at each station of 20 seconds work followed by 10 seconds rest)
DB push press
Renegade rows
Overhead plate hold
Crunches

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WEEK 7 - OLYMPIC LIFTING OR PUSH PRESS

It was fun having a small group from Bayridge Secondary and LaSalle Secondary come and have fun at a mock competition. Can't wait for the real one in the fall! Stay tuned!!!

It was fun having a small group from Bayridge Secondary and LaSalle Secondary come and have fun at a mock competition. Can't wait for the real one in the fall! Stay tuned!!!

Power snatch 2x3; 3x3

Snatch pull off 2" riser 2x3; 2x3

Heaving snatch balance + overhead squat 2x1+2; 2x1+2

OR

Push press 4x5 @ 75%
*Last set do as many reps as possible*

Fran
21-15-9
Thrusters (95/65)
Pull-ups

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WEEK 7 - SQUAT

Kelly, Jeff, and Hannah with come crunches during Friday's ab workout.

Kelly, Jeff, and Hannah with come crunches during Friday's ab workout.

Squat 4x5 @ 75%
*last set do as many reps as possible*

4 rounds (20 minute cap)
15 front squats @ 30% squat
10 back squats
5 overhead squats
10 calorie row
15 knees to elbows

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WEEK 6 - OLYMPIC LIFTING OR PUSH PRESS

90:30 session with some bench presses and DB floor presses.

90:30 session with some bench presses and DB floor presses.

Power snatch 3x3; 3x3
Snatch pull off 2" riser 4x4
Heaving snatch balance + overhead squat 4x1+2

OR

Push press 4x5 @ 70%
*last set do as many reps as possible*

"Shoulder Shocker On Steroids"
4 rounds - 1 minute at each station
Seated front plate raises
Seated DB lateral raises
Seated DB clean and presses
Rest 1 minute

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WEEK 4 - OLYMPIC LIFTING OR PUSH PRESS

Some pull-up and squat action from Saturday's conditioning class

Some pull-up and squat action from Saturday's conditioning class

Hang snatch 2x3 then 3x3
Halting snatch-grip deadlift 1x3 then 2x3
Overhead squat 2x3 then 3x3

OR

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

21-15-9
Hang power snatch @ 50 - 60% of shoulder press
DB push press
Toes to bar

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