Monday, November 13, 2023


Download the full programming PDF below


Monday |  10/16/23 | 11.13.23


Workout details

Overhead Squat 

On the 2:00 x 5 Sets: 

2 Overhead Squats 

* Same Weight Across 


For Time: 

30 Deadlifts 

15 Lateral Barbell Burpees 

20 Overhead Squats 

15 Lateral Barbell Burpees 

10 Power Snatches 

15 Lateral Barbell Burpees 

Barbell: (115/85)

Time Cap: 10 Minutes 

For the Coach

  • Resource Links: Strength Cycles in Class 
  • Heavy focus on the shoulders in today’s two part workout. Between the heavy OHS and cycling the barbelL in part two, we’ll do plenty of stabilizing overhead. Part 1 should be a challenging load that our athletes consider heavy across all 5 sets of 2. In part 2 we should be cycling the barbell quickly and ramping up the pace toward a red-line effort as we get into the snatches and final set of burpees. 
  • :60 or less for burpees each time.
  • Deadlifts: 2 sets or less. Very light load. 
  • OHS: 2 sets or less. Light load. 
  • Power Snatches: Fast singles.. Moderate load. 

  • Teaching Focus 
  • Overhead Squat
  • . As we continue through the OHS  cycle we’re looking for athletes to continue dialing in great positioning. When coaching the OHS, don’t get caught up looking at everything at once. The primary focus should be on the overhead position itself. Active shoulders and bar path is where our eyes should be today.
  • Through Line 
  • Hip initiation 
  • In the OHS, ensure athletes are beginning their squat by sending the hips back first. 
  • In the deadlift, coach athletes to flex the hips first as they control the bar back to the ground in touch and go reps 
  • In the snatch, the hips fully extending is the cue to then pull the bar 
  • In the burpees, aggressively snap the hips to bring your feet in line with the hips as you come up from the ground. 

  • Modifications
  • OHS
  • Reduce load 
  • Squat to box
  • Front squat 
  • Goblet squat 
  • Deadlift 
  • Reduce load
  • Elevate surface 
  • Sub DBs
  • Snatch 
  • Reduce load
  • Hang variation 
  • Sub DBs
  • Burpees 
  • Standard burpees 
  • No push up burpees 

  • Logistics
  • In part 1, manage the room so each station has no more than 3 athletes. Teach proper safety with the unrack and rerack. Ensure the floor around the athlete is clear when completing reps. 
  • In part 2, make sure your room is set up so that athletes can safely complete burpees over the bar without concern of being hit by another athlete’s barbell.

Lesson Plan

  • Whiteboard Brief (0-3)
  • General Warm Up (3-9)
  • General flow 
  • Get out barbells 
  • :20 downward to upward dog 
  • :20 alternating spidermans 
  • :20 air squat
  • :20 Burpee (step back, step up) 
  • :20 Burpee (jump back, step up) 
  • :20 Full Lateral burpees over the bar 

  • Specific Warm Up (9-19)
  • 10 Deadlift | tell, show, do, check
  • Hips back first in the descent 
  • 6 Power Snatch | tell, show, do, check
  • Full extension of hips and knees before pulling 
  • :20  behind the neck push press
  • :20  behind the neck push jerk
  • 3x5 Cued reps | tell, show, do, check
  • Set 1 | Initiating the squat by sending the hips back
  • Set 2 |  Pressing up into the bar throughout rep 
  • Set 3 | Pulling back on the bar to keep it in frontal plane 

  • Strength (19-39)
  • 10:00 to build to workout weight
  • Every 2:00 x 5 sets 
  • Transition to part 2 

  • Primer (39-45)
  • Practice Round 
  • At workout weight  
  • 6 deadlifts
  • 4 overhead squats
  • 2 power snatches 
  • 2 burpees between each movement 
  • Break
  • Workout adjustments if needed

  • Workout (45-55)
  • Look For 
  • Deadlift: Initiating descent by flexing the hips. Keeping the bar close. 
  • OHS: Initiating the squat by sending the hips back. Maintaining an active shoulder by pressing up into the bar. 
  • Snatch:  Full extension, or “jumping, before pulling with the arms. 

  • Post Workout Clean Up & Chat (55-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]

30 DB Deadlifts

15 Burpee over DB

20 DB front squats

15 Burpee over DB

10 Double DB ground to OH

15 Lateral Barbell Burpees 

  • Mindset 
  • “The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith. It’s not about the treadmill. It’s what the treadmill stands for. Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career. Probably. But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it. Full heart, full commitment, full effort. Wherever we go.

  • After Party 
  • 3 Rounds
  • 12 Empty bar curls
  • 12 Ring / box dips
  • 12 Strict pull ups / ring rows