Fitness Programs

General Warm Up

Start your session off with this 15 minute General Warm Up with step by step instructions.

Prep Exercises

2 Rounds:

• 15-20 Side Lying Shoulder External Rotations on each side. Keep the shoulder and scap pulled down and elbow against the ribs. Maintain a 90 degree bend in the elbow.
• 10 Tempo Goblet Squats with a 4-5 second eccentric for each rep. Focus on perfect breathing and bracing and keeping weight even through the whole foot from start to finish.
• 10 Quadruped Shoulder Taps per side with a 3 second pause for each rep. Keep the core braced and weight even in both legs. Use your shoulders and core to stabilize the body and avoid rocking your weight side to side as you lift and lower your hand.

Snatch Grip Complex

3 sets of 3+1+1 Snatch Grip Push Press + Snatch Balance + Overhead Squat between 77.5-80% of 1RM Snatch.

Deficit Clean

Empty Bar Clean and Jerk Prep:
3-5 Clean Deadlift
3-5 Upright Row
3-5 Muscle Clean into Squat
3-5 Tall Clean
3-5 Clean from Power Position
3-5 Clean Pulls
3-5 Press from Split
3-5 Jerk Balance

Then:
4-5 sets of 2 2inch Deficit Clean between 75-80% of 1RM Clean. You can stand on 20kg plates placed side by side or a piece of wood, but make sure that you have enough room to set up your feet in your normal stance.

The Deficit Clean is a challenging Clean variation that is excellent for building leg drive off the floor and helping you feel the leg drive better from the increased range of motion. Focus on keeping the shoulders over the bar and weight even throughout the whole foot as you drive through the legs to move the bar from the floor to the knee. 

Deficit Clean Pull

3 sets of 3 Clean Pulls from a 2 inch deficit building from 90-100% of 1RM Clean. Use the same set up as Deficit Cleans.

Front Squat

3 sets of 2-3 Front Squat between 72.5-77.5% of 1RM Front Squat.

Technique Tips:

• Lock in your Front Rack position by pulling lats into the back pockets and creating 360 degrees of pressure and expansion in the midsection to keep back straight and tight.
  -Maintain tension in the legs and even weight under the whole foot as you descend into the squat.
• Drive the quads into the floor and press knees forwards to keep the torso as vertical as possible as you drive back up to a stand.
• If hips are shooting backwards and torso is tipping forwards, emphasize pushing the big toe into the floor to keep the quads more engaged. You can also think about pulling the hips through while reaching the top of the head to the ceiling to stay tall as you drive up to a stand.