Warm Up

2 sets:

15/12 Calories (any machine) or 200m Jog

10 Russian Swings

10 Lu Raises or Bar Passthroughs

5 Box Jumps

Then;

With an empty bar:

5 Muscle Snatches

5 Power Snatches

5 Pause Overhead Squats

5 Hang Power Snatches + Overhead Squats

5 Slow Pull Squat Snatches

Then;

Build to a challenging opening weight for working sets

Snatch

Set 1 - 2 Reps

Set 2 - 2 Reps

Set 3 - 2 Reps

Set 4 - 1 Reps

Set 5 - 1 Reps

Set 6 - 1 Reps

Complete a new working set every 2:00-2:30. You can build up in weight or hold a weight across your sets, your choice. Drop & reset between each rep.

Snatch Pull

5x3

Use a heavy weight that allows you to execute the movement with speed. A snatch pull should mimic the speed of an actual snatch. If the weight pulls you out of an ideal snatch starting position when starting the rep, it is too heavy. Focus on driving through your legs to initiate the movement and then stretch as tall as possible to finish each rep. Use straps if you wish.

Optional Accessory: Seated Box Jump

Score Checkmark

Seated Box Jump

5 x 3

Complete a new set every 60-90 seconds. This exercise is an excellent low impact tool for developing power, speed and athleticism. The goal of these is to explode up and land tall on the box. Try to land with straight legs, focusing on triple extension through your hips, knees and ankles. This will transfer to power and drive in your lifting. If you do not want to land on a box, you can simply do this as a seated vertical jump.

Workout of the Day

4 sets, for max reps:

1 minute of Calories (machine of choice)

1 minute of Shoulder Press (35/25kg)

1 minute of Pull-ups (strict or kipping)

1 minute of Dumbbell Bench Press (2 x 22.5/15kg)

1 minute of Alternating Gorilla Rows (2 x 24/16kg)

1 minute of Rest

Dumbbell/Kettlebell Only Workout

4 sets, for max reps:

1 minute of Double Unders or Shuttle Runs (10m)

1 minute of Seated Single DB/KB Z-Press (seated on floor, held between both hands)

1 minute of Dual DB/KB Bent Over Rows

1 minute of Dual DB/KB Floor Press

1 minute of Single Arm Rows (30 seconds each arm)

1 minute of Rest

Beginner Workout

3 sets, for max reps:

1 minute of Single Skips or Shuttle Runs (10m)

1 minute of Seated Single DB/KB Z-Press (seated on floor, held between both hands)

1 minute of Alternating DB Bent Over Rows

1 minute of Dual DB Floor Press or Hand Release Push-ups

1 minute of Single Arm Rows (30 seconds each arm)

1 minute of Rest

Warm Up

Banded Tricep Stretch

Banded Hip Opening Stretch

5 x Broad Jumps

With empty barbell or light weight:

10 x Good Mornings

10 x Muscle Cleans

5 x Vertical Jumps

5 x Power Cleans

Then;

Build up to opening weight for work sets

Power Clean

Set 1 - 2 Reps

Set 2 - 2 Reps

Set 3 - 2 Reps

Set 4 - 1 Reps

Set 5 - 1 Reps

Set 6 - 1 Reps

Complete a new working set every 2:00. Build up or increase your weights across your sets, your choice. Drop & reset between each rep.

Push Jerk

Set 1 - 2 Reps

Set 2 - 2 Reps

Set 3 - 2 Reps

Set 4 - 1 Reps

Set 5 - 1 Reps

This week, we are performing 3 sets of 2 and 2 sets of 1. Warm up to a heavy opening set. Aim to increase your weights from last week whilst continuing to focus on executing your reps with proper form. Focus on extending tall through your hips and maintaining a straight torso as you drive the barbell overhead

Optional Accessory: Sprint

Score Checkmark

This is some additional accessory work to finish the session. Sprinting is one of the most underutilized power & strength developers in training, especially as we age. You will feel like 3 minutes is a lifetime to complete these, and that's the point. This is not for fitness, but rather, maximizing your potential for speed and acceleration, which will carry over to your lifting.

If you are completing this part of the session, warm up appropriately with 3-5 building sets prior to your first max out effort. Start at about 50-60% and build speed. These can be done essentially on the minute to warm up.