Barbell Cycling

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Conditioning

For Time

  • Run a 5k
  • Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

  • 5 deadlifts (115lb / 75lb)
  • 5 Hang Power Cleans (115lb / 75lb)
  • 5 Front Squats (115lb / 75lb)
  • 5 Push Press (115lb / 75lb)
  • 5 back squat (115lb / 75lb)

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Power/Technique Training

10 Min EMOM

  • 1 to 2 Shankle Complexes (95lb / 65lb)
    • 2 Hang Power Cleans
    • 1 Front Squat
    • 2 Jerks

10 Min EMOM

  • 1 to 2 Complexes (125lb / 85lb)
    • 1 x Hang Squat Clean
    • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Workout

For Time

  • 100 sq cleans with a med ball
  • 3 burpees emom

Then

  • 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

  • Cal on Erg
  • Hang Snatches (75/55)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

  • 8 Thrusters (95/65)
  • 24 Box Jumps (24/20)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

  • Snatches (95/65)
  • Burpees

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

Workout-2

For time

  • 5 clean and jerks (175/125)
  • 5 burpee box overs (20″)
  • 8 clean and jerks (145/105)
  • 8 burpee box overs
  • 13 clean and jerks(115/75)
  • 13 burpee box overs

Objectives of Today’s Training

  • Power production and Oly technique
  • Pulling strength
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

  • Warm-up
  • 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

  • 5 bar-facing burpees
  • Snatch Complex (95/65)
    • 5 Power Snatches
    • 4 hang power Snatches
    • 3 squat snatches
  • 5 bar-facing burpees
  • Clean Complex (125/95)
    • 5 Power Cleans
    • 4 hand power snatches
    • 3 squat cleans

Objectives of Today’s Training

  • Muscle and Cardio Endurance
  • Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

  • 30 Deadlifts
  • 30 cal Assault bike
  • 30 Barbell Rows
  • 30 cal Assault bike
  • 30 Hang Cleans
  • 30 cal Assault bike
  • 30 Front Squats
  • 30 cal Assault bike
  • 30 Should-to-overhead
  • 30 cal Assault bike
  • 30 Back Squats
  • 30 Cal Assault Bike
  • 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.