Evening Athletes - Week 1

Week One - Day One

1. Front rack mobility
1. Front rack pre-test
2. Shoulder capsule mobilization (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)

OR

  c. Triceps extension smash (3 min/arm) and banded elbow distraction (3 min/arm)

  d.  Front rack post-test

2. Front squat - 3 x 5 (32X2) to determine a challenging working weight
3. Front squat 5 x 5 (32X2) every 3 minutes
4. Pendlay row - 3 x 5 (X222) to determine a challenging working weight
5. A. Pendlay Row - 6 x 5 (X222) every 3 minutes

B. HSPU - 6 x Max (4-8)

6. Tabata KBS

7. Tabata front plank

Week One - Day Two

1. Overhead mobility
1. Overhead pre-test
2. T-spine overhead extension smash - option 1 - 2 minutes
3. Overhead lacrosse ball smash - 2 minutes each side
4. Banded overhead distraction - 2 minutes on each arm
5. Overhead post-test
2. Burgener warm-up
1. Down and up - speed through the middle
2. Elbows high and outside - barbell close to the body
3. Muscle snatch - turnover
4. 2”, 4”, and 6” snatch drops - footwork
5. Snatch lands - footwork
3. 7 x 3 hang power snatch with 2-count descent, pause in hang, and hold overhead
4. 7 x 1+2 behind the neck push press and overhead squat (03X3)
5. 3 rounds of 10 duffel bag to shoulder and 25 sit-ups
6. Back plank x 5

Week One - Day Three

1. Squat mobility
1. Squat pre-test
2. Superfriend quad smash (3 minutes/leg)
3. Squat post-test
2. Deadlift - 3 x 5 (X030) to determine a challenging working weight OR work up to 70% 1RM
3. Deadlift 5 x 5 (X030) every 3 minutes
4. Push press - 3 x 5 (X202) to determine a challenging working weight
5. A. Push press - 6 x 5 (X202) every 3 minutes

B. Pull-up - 6 x Max (4-8) or 1-2 negatives

6. 10 rounds of 3 tall box jumps and 5 burpees, rest 15 seconds
7. 6 rounds of 30:30 windmills

Week One - Day Four

1. Front rack mobility
1. Front rack pre-test
2. Shoulder capsule mobilization (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)

OR

  c. Triceps extension smash (3 min/arm) and banded elbow distraction (3 min/arm)

  d.  Front rack post-test

2. Modified Burgener warm-up
1. Down and up - speed through the middle
2. Elbows high and outside - barbell close to the body
3. Muscle clean - turnover
4. 2”, 4”, and 6” clean drops - footwork
5. Clean lands - footwork
3. 7 x 3 hang power clean with 2-count descent and pause in hang
4. 7 x 1+2 push press and push jerk
5. Sled push and sled pull combination
6. 6 rounds of 30:30 back extensions