25 & 27/03/25 Newstart

Tuesday

Warm-Up:

2:00 Cardio Choice– 2 Rounds for Quality:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

10 Deep Lunge Mountain Climbers

8 Ring Rows

6 Jumping Pull-Ups

Hang Power Clean Mechanics:- Focus on hip extension and pulling under the bar.- Emphasize smooth transitions from rep to rep.

Build to workout weight with:

- 3-3-2 cycling practice

Workout Primer

• Athletes complete 1 mini-round at moderate effort:

  • 15 Double Unders

  • 5 Hang Power Cleans

  • 4 Burpee Pull-Ups

"Steamroller"

For Time:

3 Sets

60 Single Unders

15 Hang Power Cleans

9 Burpee Jumping Pull-Ups/ Ring Row

20 Single Unders

12 Hang Power Cleans

6 Burpee Jumping Pull-Ups/ Ring Row

-rest 2:00 b/t sets-

Barbell: 20/15kg

Score: Time, Including Rest

Goal: 5:00-6:30 / Set

Time Cap: 25 minutes 

Stimulus: Grip and Leg Stamina

RPE: 8/10

Mobility

1:00/1:00 Banded Lat Stretch 

1:00/1:00 Couch Stretch 

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders

Thursday

Warm-Up (10 minutes)

2:00 Cardio Choice

10 PVC Pipe Around the Worlds

:15/:15 second Standing PVC Pipe Prayer Stretch

–

2 Sets: For Quality

5/5 Single Arm Dumbbell Snatch

5/5 Single Arm Dumbbell Strict Press

10 Hollow Rocks

10 Arch Rocks

—

Specific Barbell Prep (5-7 minutes)

2 Sets: Empty Barbell

3 Hang Muscle Snatch

3 Hang Power Snatch

5 Strict Press

– 

3 Sets: Building Loads

1.1.1 Power Snatch, building to 70% 

3-5 Strict Press, building to 70%

"Dozer"

24:00 EMOM

minute 1: 3-5 Hang Power Snatch

minute 2: *Strict Press

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

-----

- Hang Power Snatch @ 60%+ of 1RM 

- Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

Goal: Build to 80-85% on the Power Snatch

Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.

Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.

Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.

RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch