You may have noticed that last week many of the workouts tended to be quite heavy on the upper body.  This week not so much.  That’s because last week I was hoping to do work that would improve our bench press for next Wednesday.  That’s right!  Next week we’ll be trying to hit some new numbers on the bench press.

Hopefully the shoulders have held up well and our strength has improved.  You might want to be doing some rotator cuff exercises in anticipation of the heavy bench press.

A picture of your rotator cuff courtesy of Wikipedia.

A picture of your rotator cuff courtesy of Wikipedia. If you would like some simple exercises to help strengthen your rotator cuff, please ask.

With that in mind, today we’ll be doing two exercises that really focus on shoulder stability: overhead squats and the one-arm overhead walking lunge.  The latter of which I was recently introduced to by Adam Ryan.  I’ve found it quite beneficial to shoulder health.  Overall these should help prep your shoulders and arms for next week’s bench press!

Arthur Saxon doing the one-arm snatch.  Now just do a bunch of walking lunges.

Arthur Saxon doing the one-arm snatch. Now just do a bunch of walking lunges.

Wednesday

Tech:
-8-8-6-6-6 overhead squats
-10-10-8-8-8 one-arm overhead walking lunges

Workout:
4 rounds of:
-50 double unders
-10 snatch (95/65 lbs)
-20 squats

I’m sure some of you are pumped up for the clean and jerk today!  We’ve been building towards this over the past three weeks.  Hopefully some of us attain new personal bests today!

For inspiration:

This is a video of Le Maosheng clean and jerking 182.5 kg at the 2002 Asian Games in Busan.  He competed in the 62 kg weight class.  That record still stands.

Tuesday

Tech:
-3-3-2-2-1-1-1 clean and jerk

Workout:
12 min. AMRAP of:
-4 pull-ups
-8 kettlebell swing
-12 grasshoppers

Friday we did the bent over row with our elbows flared out.  We did this lift after completing six sets of overhead squats.  Today we’ll be doing the regular bent over row after five sets of squats.

These lifts will complement each other well.  So long as you’re not overworking your lower back during the squats.  As you heard me say last week, bent over rows will help you develop and break through plateaus on your deadlifts, squats, bench press, cleans, snatch…  You know, pretty much every lift you actually care about.  It won’t help with bicep curls.

Unlike this picture we'll be doing the bent over row with our elbow flared out 90 degrees from our body.

Unlike this picture, we’ll be trying to get a little closer to parallel in relation to the ground.

Monday

Tech:
-5-5-3-3-3 squat
-8-8-6-6-6 bent over row

Workout:
21-15-9 of:
-front squat (115/80 lbs)
-barbell burpees

An all time favourite!  And a great workout for the weekend.  You get to choose the weights you’ll be lifting so make sure to challenge yourself.  There’s no medals given out for succeeding on each round.  But you’ll certainly feel good if you push yourself.

This is how amped up you need to be for the workout.

This is how amped up you need to be for the workout.

Saturday

Tech:
Lifter’s Choice

Workout:
‘The Bear Complex’

Do seven reps of the following (in any order) without releasing the bar or resting it on the ground:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of seven. Repeat for a total of five rounds.  You may rest as much as you’d like between rounds.

Lots of overhead work today!  Hopefully the bent over row we’re doing with the overhead squats will help develop stabilization through the midsection.

The type of rows we’re doing today are elbows out – 90 degrees in relation to the body.  These rows are generally used to target the rear deltoid  But as with any bent over row, the hamstrings, glutes, and middle and upper back, are the main stabilizers.  These are crucial for all the overhead squats and lunges we’ll be doing today.

Unlike this picture we'll be doing the bent over row with our elbow flared out 90 degrees from our body.

Unlike this picture we’ll be doing the bent over row with our elbow flared out 90 degrees from our body.

Friday

Tech:
-8-8-4-4-4-4 overhead squats
-8-8-8-6-6 elbows out bent over row

Workout:
3 rounds of:
-50 overhead lunges (35/25 lbs)
-12 archer push-ups
-20 legs scissors

Today we’re going to build to a one rep clean.  Those of us that haven’t done this in a while need to take the opportunity today to see where they’re upper range is.

Lydia Valentin in a slow motion clean.  The quality on this video is phenomenal.  This is from the Arnold Classic.

Thursday

Tech:
-3-3-3-1-1-1-1 clean

Workout:
4 min. Tabata rounds of:
-push press (bar)
-kayak (bar)
-squat (bar)

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