06.08.2025

THURSDAY – OLYMPIC LIFTING & CONDITIONING (75 min)

Pre-Warm-up (10 min):

• 500m row light pace
• Shoulder mobility:
  • 10 x PVC pass-throughs
  • 10 x arm circles each direction
  • 10 x band pull-aparts
  • 10 x wall slides with external rotation
• Hip/Ankle mobility:
  • 10 x ankle circles each direction
  • 10 x squat to stands
  • 10 x hip circles each leg
  • 30s bottom squat hold with prying

Warm-up (10 min):

• 400m row
• PVC Progression:
  • 10 x PVC Romanian deadlift
  • 10 x PVC high pull
  • 10 x PVC power position
  • 10 x PVC muscle snatch
  • 5 x PVC power snatch

Strength/Skill (25 min):

1. Power Clean Technique: 5×3 @60-65% 1RM
   • Focus on positions and timing
   • Rest 2 min between sets
2. Overhead Squat: 4×5 with PVC or light barbell
   • Focus on shoulder position and torso angle
   • Rest 90s between sets
3. Core Stability:
   • 3 rounds:
     • 10 weighted Russian twists
     • 30s side plank each side
     • 10 banded rotations each side

WOD (20 min):

Tabata Intervals (8 rounds: 20s work/10s rest)

• Rowing for calories
• Rest 1 minute
• Kettlebell swings
• Rest 1 minute
• Air squats
• Rest 1 minute
• Push-ups (scale as needed)

Score is total reps

Cool-down (10 min):

• 400m row light pace
• Thoracic/Shoulder mobility:
  • 45s foam roller thoracic extensions
  • 45s child’s pose with arm reaches
  • 45s wall angels
• Hip mobility:
  • 45s pigeon pose each side
  • 45s lizard pose each side
  • 45s seated butterfly