Warm Up:

Estimated Total Session Time:
1 Hour (Everything Included)

Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean

Strength Prep
10:00 (3RM Hang Clean)
After Warm Up, give athletes 10 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets.

10:00-15:00 (Clean Deadlift)
Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.

Workout:  Winter Wonderland

21-15-9
Push Press (95/65)
Pull-Ups

– At 10:00-

15-12-9
Shoulder to Overhead (135/95)
Chest to Bar

Scale 1 / 45+

21-15-9
Push Press (75/55)
Pull-Ups

At 10:00

15-12-9
Shoulder to Overhead (115/80)
Chest to Bar or Pull ups

Scale 2

21-15-9
Dumbbell Push Press (light)
Ring Rows

At 10:00

15-12-9
Dumbbell Push Press
Jumping Pull Ups

Accessory:

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side