Monday Night Workout

Monday Feb. 11, 2013

Let's have some fun tonight!

For those working towards overall fitness:
First:
3 sets:
Bulgarian Split Squat 4-6 reps @2121
Knees to Elbows 8-12 reps

Then:
In teams of two, complete 5 rounds each for time of:
3 Power Snatches (115/75 lbs.)
6 Power Cleans
9 Deadlifts

For those working for performance:
First:
3 sets:
Bulgarian Split Squat 4-6 Reps @2121
Knees to Elbows: 15 reps

Then:
In teams of two, complete 5 rounds each for time of:
3 Power Snatches (155/105 lbs.)
6 Power Cleans
9 Deadlifts

Coach’s Tips:

For Part A, make sure you go heavy on the bulgarian split squats, but stick to the tempo. You can use dumbells at your sides or held up in a goblet position. More advanced options include a barbell overhead or in front rack. These are all viable options though the split squat mechanics stay the same, with emphasis on chest up and hips squared. 

Part B is a partner workout where each partner does one round while the other person rests. You are finished when both people have done 5 rounds each. Choose a weight that allows you to do 3 clean power snatches. This will feel light for the cleans and even lighter for the deadlifts, but use this opportunity to perfect your technique, and alignment and to work on speed. If you are currently focussing on your olympic lifts, do clean grip deadlifts instead of regular deadlifts.