May 18-24, 2020

Day 1 (Benchmark)

1) Couplet – 2 Movement Benchmark Workout (Conditioning)

Benchmark = Choose a “Couplet” workout from Beyond the Whiteboard

2) Work on a weightlifting skill for 10 min.

Weightlifting Skills = Holds (overhead squat, holds at the knee, etc.) and drills (snatch balance, Sots press, etc.)  that improve positioning and transitioning between phases in lifts.

Day 2

1) Clean and Jerk Workout (Dynamic Effort Strength)

Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.

Dynamic Effort Strength = Use weights that are 40 to 70% of 1 rep max. Perform 7 to 20 sets of 1 to 5 reps at specific intervals (every 30 sec, 45 sec, 1 min, 1:30, etc.).  Complete the reps with as much as speed, acceleration, and quality form as possible.

2) Work on a gymnastics skill for 10 min.

Gymnastics Skills = Swings (rings or bars), holds (handstand, L-sits, etc.), and movements that you would like to be more proficient at (butterfly pull-ups, handstand walking, etc.)

Day 3

1) Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

2) Complete a 10 minute EMOM of two movements that you would like to improve.

Do one movement in odd minutes and the other movement in even minutes.

Day 4

1) Deadlift Workout (Max Effort Strength)

Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift

Max Effort Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

2) Work on a gymnastics skill for 10 min.

Gymnastics Skills = Swings (rings or bars), holds (handstand, L-sits, etc.), and movements that you would like to be more proficient at (butterfly pull-ups, handstand walking, etc.)

Day 5

1) Triplet – 3 Movement Workout (Conditioning)

2) Work on a weightlifting skill for 10 min.

Weightlifting Skills = Holds (overhead squat, holds at the knee, etc.) and drills (snatch balance, Sots press, etc.)  that improve positioning and transitioning between phases in lifts.

Warm-up and Cool Down

Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.

Cool Down: Spend 10 to 20 minutes static stretching after the workout.