Workout
3×10 Squat
3×10 Jump Squat
3×5 Tuck Jump
3×5 Knee Jump
Then:
Work up to a heavy Clean
Then:
8×3 Clean @ 70-75% 1RM
Rest 90sec between sets
Then:
6×2 Jerk @ 70% 1RM
Rest 60sec between sets
Then:
1 min “All out” AD
Then:
Cool Down

Participant: John, Clean, Jerk, AD (70cal)
Participant: Andrew, Clean, Jerk, AD
Participant: Drea, Clean, Jerk, AD (39cal)
Participant: Christine, Clean, Jerk, AD (39cal)
Participant: Nicci, Clean, Jerk, AD (34cal)

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
Work up to a heavy DL
Then:
5×3 DL @ 335#
rest 2-3 min between sets
Then:
5x(30sec work/90sec rest) Ski @ >150m Pace
During rest complete 10x push ups
Then:
Cool Down

Participant: Ari, DL, Ski/Push up (152m,154m,155m,156m,162m)

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
2×10 Dislocate
Then:
OHS Strength Ladder
10x 45#
9x 75#
8x 95#
7x 115#
6x 135#
5x 155#
4x 165#
3x 185#
2x 205#
1x 225#
1x 235# – PR
Then:
10x(10sec har/50sec recovery) AD
Then:
Cool Down

Participant: Andrew, OHS, AD

 

photo-5If you want to improve on structural issues, the Overhead Squat is probably one of the best exercises to do. ¬†You don’t have to go really heavy to get the benefits, we like to incorporate 10-1 strength ladder to get the proper volume.