Evening Athletes - Week 2

Week Two - Day One

1. Front rack mobility
1. Front rack pre-test
2. Shoulder rotator smash and floss (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)
3. Front rack post-test
2. Front squat - 3 x 5 (32X2) to warm-up to previous working weight plus 5-10lbs
3. Front squat 5 x 5 (32X2) every 3 minutes at previous plus 5-10lbs
4. Pendlay row - 3 x 5 (X222) to warm-up to previous working weight plus 5lbs
5. Successory movements
1. Pendlay Row - 6 x 5 (X222) every 3 minutes
2. B. HSPU - 6 x Last+1 (4-8)
6. Conditioning: 5 rounds of 20 KBS and 5 burpees
7. Static abs: 5 rounds of 30:30 walking plank

Week Two - 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. 5 x 3 paused hang power snatch (all as work sets at last week’s weight)
4. 5 x 1+2 behind the neck push press and overhead squat (03X3) (at last week’s weight)
5. Conditioning: 3 rounds of 10 keg load and 20 sledgehammer swings
6. Dynamic back: 4 rounds of 30:30 barbell rollouts

Week Two - 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 warm-up to previous working weight plus 5-10lbs
3. Deadlift 5 x 5 (X030) every 3 minutes at previous plus 5-10lbs
4. Push press - 3 x 5 (X202) to warm-up to last week’s weight plus 5-10lbs
5. Successory movements
1. Push press - 6 x 5 (X202) every 3 minutes
2. B. Pull-up - 6 x Last+1 (4-8) or 1-2 negatives
6. Conditioning: Sled pull intervals
7. Dynamic abs: 6 rounds of 30:30 windmills

Week Two - Day Four

1. Front rack mobility
1. Front rack pre-test
2. Banded elbow extension (2 min/side + voodoo?), wrist tack and spin (2 min/side), and banded wrist distraction (1-2 minutes/side + voodoo?)
3.      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. 5 x 3 paused hang power clean (work sets at previous week’s weight)
4. 5 x 1+2 push press and push jerk (work sets at previous week’s weight)
5. Conditioning: 60s sled push intervals
6. Static back: 5 x 10 good mornings