Window Drill Eye Pop Jerks Sample Friday Offseason / Competition Weightlifting – Upper Power Focus Dynamic 70/5, 80/3, 90/2, 95/1, 97/1, – 80/Fail Mobility SS: Tricep Extensions 3 x 10 Saigon Squat SS: Hammer 3 x 10 Partner Squat Overhead Squats Incline DB Bench 6 x 5 Reverse Lunge SS: Diamond Push Ups 3 x Fail Spiderman SS: Wide 3 x Fail Leg Swings (Forward / Side) Cleans 12x2 @ 60% chains Tricep/Lat Stretch SS: Clean Pulls 12 X 2 @ 60% chains In Rack Stretch Landmine 6 x 8 Clean Progression SS: Behind the Neck Press 3 x 10 Shrugs x 10 SS: In Front of Neck Press 3 x 10 Above Knee Power Shrug x 5 Pull x 5 Weighted Dips 3 x Fail High Pull x 10 fast elbows SS: Pull Ups 3 x Fail 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Band Lat Pull Downs 3 x 10 Full Squat Clean x9 SS: Seated Band UG Lat Pulls 3 x 10 Jerk Progression Ab Circuit 2x Through Drop Squats Line Drills On Chest Crunches – Window Drill Behind Neck Crunches – Eye Raises Pop Jerks Russian Twist Bench Tech Bicycles (Pre Bench) Flutters Tuck Feet Leg Roll Chest (Sternum to ceiling) Lateral Leg Drops Heel to Floor Compress Down – STRANGLE THE BAR Dynamic Dog Eyes to Sky – (Bench Set) Mountain Climbers PULL BAR OUT (Don’t Lift) Opposite Knee Mountain Climbers Set the bar (wrist straight/all in line) Butt Kicks (Bench Descent) and Tuck at Elbows Plank
Window Drill Eye Pop Jerks Sample – Friday Offseason / Competition Weightlifting Upper Power Focus Dynamic Mobility Saigon Squat Partner Squat Overhead Squats Reverse Lunge Spiderman Leg Swings (Forward / Side) Tricep/Lat Stretch In Rack Stretch Clean Progression Shrugs x 10 Above Knee Power Shrug x 5 Pull x 5 High Pull x 10 fast elbows 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Squat Clean x9 Jerk Progression Drop Squats Line Drills Window Drill Eye Pop Jerks Bench Tech (Pre Bench) Tuck Feet Roll Chest (Sternum to ceiling) Heel to Floor – Compress Down STRANGLE THE BAR (Bench Set) PULL BAR OUT (Don’t Lift) Set the bar (wrist straight/all in line) (Bench Descent) and Tuck at Elbows – 70/5, 80/3, 90/2, 95/1, 97/1, 80/Fail SS: Tricep Extensions 3 x 10 SS: Hammer 3 x 10 Incline DB Bench 6 x 5 SS: Diamond Push Ups 3 x Fail SS: Wide 3 x Fail Cleans 12x2 @ 60% chains SS: Clean Pulls 12 X 2 @ 60% chains Landmine 6 x 8 SS: Behind the Neck Press 3 x 10 SS: In Front of Neck Press 3 x 10 Weighted Dips 3 x Fail SS: Pull Ups 3 x Fail Band Lat Pull Downs 3 x 10 SS: Seated Band UG Lat Pulls 3 x 10 Ab Circuit 2x Through On Chest – Crunches Behind Neck – Crunches Raises Russian Twist Bicycles Flutters Leg Lateral Leg Drops Dynamic Dog – Eyes to Sky Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Plank