Week 9 | March 2021
MONDAY
Mar 01, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
Workout
Pause Below The Knee Power Snatch
Set 1 - 2: 50-60% Of 1rm Squat Snatch
Set 3 - 5: 60-70% Of 1rm Squat Snatch
3 Pause Overhead Squat (3 Seconds Pause At Bottom)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance
50-60% Of 1rm Squat Snatch
10 DB Tate Press
30 Second V Ups
*Rest As Needed*
2 Sets:
10 DB Skull Crushers
30 Second Handstand Hold
VIDEO DEMOS
Pause At The Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU
Pause Below The Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Squat Snatch Balance:
https://youtu.be/bqQJy2EtH4k
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
V Up:
https://youtu.be/Ollh8Wz7Kx8
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
Handstand Hold:
https://youtu.be/gaH4Z2Vt7BY
TUESDAY
Mar 02, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
Workout
Pause Below The Knee Power Clean
Set 1 - 2: 50-60% Of 1rm Squat Clean
Set 3 - 5: 60-70% Of 1rm Squat Clean
10 Seconds Jerk Dip Hold + Split Jerk
70% Of 1rm Split Jerk
5 Single Arm Bent Over Rows (Each Side)
8 DB Assisted Leg Romanian Deadlifts (Each Side)
*Rest As Needed*
VIDEO DEMOS
Pause At The Knee Power Clean:
https://youtu.be/6Q5zdR0wiw4
Pause Below The Knee Power Clean:
https://youtu.be/qz0syEdqyJs
Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8
Split Jerk:
https://youtu.be/sHT50XslTBc
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
DB Single Leg Assisted Romanian Deadlift:
https://youtu.be/bSSllR6MoZs
WEDNESDAY
Mar 03, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
Workout
40-50% Of 1rm Back Squat
5 Full Grip Front Squats (2 Seconds Descent / 2 Seconds Pause At Bottom)
50-60% Of 1rm Front Squat
10 DB Plank Slides
10 Bent Over Rows
30 Seconds Seated L Sit Hold
*Rest As Needed*
VIDEO DEMOS
Tempo Back Squat:
https://youtu.be/HsnyHv61qMo
Full Grip Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
Bent Over Row:
https://youtu.be/lx-mvh10kNE
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
THURSDAY
Mar 04, 2021
REST DAY
REST DAY DEMOS
Hamstring Flow
Lower Back Flow
FRIDAY
Mar 05, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
Workout
2 Pause Squat Snatch (3 Seconds Pause In Catch)
Set 1 - 4: 50-55% Of 1rm Squat Snatch
Set 5 - 8: 55-60% Of 1rm Squat Snatch
2 Squat Cleans + Split Jerk
Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk
6 Sumo Squat Romanian Deadlifts
40-50% Of 1rm Deadlift
*Rest As Needed*
VIDEO DEMOS
Pause Squat Snatch:
https://youtu.be/Un40bWB2huI
Squat Clean And Jerk:
https://youtu.be/_y-F40tc2ps
SATURDAY
Mar 06, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Modifications
VIDEO DEMOS
VIDEO DEMOS
Workout
3 Back Squats (10 Seconds Pause At Bottom)
40-50% Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
3 Full Grip Front Squats (5 Seconds Pause At Bottom)
40-50% Of 1rm Front Squat
10 DB IYTs
10 DB Bent Over Lateral Raises
10 Banded Kneeling Hip Thrusts
*Rest As Needed*
VIDEO DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY