Novice OLY - Stage 1

Full Body Pillar Prep

Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)

Full Body Movement Prep

Complete the movement prep circuit for 1-2 rounds. Scap Activation: FRC Shoulder Swimmer CAR's 2x5 Hip Activation: Quadruped MB Fire Hydrants 2x20 ea.

KB 1/2 TGU

2 x 4

Half-Kneeling KB Snatch to Windmill

2 x 4

Power Snatch (from PWR)

2 x 4

Overhead Pause Squat

3 x 4 @ 50, 55, 60 %

Overhead Squat W/ PVC (against rack)

2 x 8

Snatch Start + Snatch Lift-Off

4 x 4 @ 80 %

FRC: 90/90 External Rotation LIFT-OFF's

3 x 5 @ 3

Jerk Balance

4 x 5 @ 70, 70, 73, 73 %

Snatch Pull to Hold (from PWR)

4 x 4

Zombie Squats

3 x 4 @ 60 %

Strict Bodyweight Pull-Up

3 x 10

GHD Trunk Rotations

3 x 6

Barbell Rollouts

3 x 10

Quadruped Sandbag Pull Through's

3 x 6

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > KB Snatch 3RM (alternate ea. round) Recover A (1:2.5) > Standing Plate OH Raise x25s Recover B (1:2.5) > Banded Face Pull x25s 4 Rounds

Full Body Pillar Prep

Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)

Full Body Movement Prep

Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone Dowel Lift to Press 2x10 Hip Activation: FRC Deep Squat PAILS/RAISL 2x {10s} 3 ea.

1-Arm KB High Pull

2 x 10

1-Arm KBBU Clean

2 x 4

Clean Pull Under

2 x 3

Snatch High Pull (from PWR)

3 x 3 @ 50, 55, 60 %

Snatch Pull to Hold (from PWR)

2 x 5

Clean Start + Clean Lift Off

4, 4, 3, 3 @ 80, 80, 82, 82 %

FRC: 90/90 Heel Drags

3 x 5

Power Snatch (from PWR)

4 x 4 @ 70, 70, 73, 73 %

1-Arm KB Overhead Squat

3 x 5

Pause Back Squat

5, 5, 4, 4 @ 60, 60, 64, 64 %

KB High Pull to Goblet Catch

3 x 10

Hollow Body Flutter Kicks

3 x 20

Reverse Hyper

3 x 10

Half-Kneeling Single Arm Banded "Y" Raise

3 x 10

Aerobic Threshold ESD

Work Interval: 10-120m (steady state continuous) wk 1: Forward & Backward Sled Drags x15m wk 2: Sled Lunges & Pulls (waist harness) x15m wk 3: Pillar March Series + Reverse TKE Walk x20m wk 4: (athletes choice) x20m

Full Body Pillar Prep

Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)

Full Body Movement Prep

Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone DB OH Press 2x10 Hip Activation: Side Plank Mini Band Clamshell 2x10 ea.

KB 1/2 TGU

2 x 3

1-Arm KB Clean to Press + Reverse Lunge

2 x 5

Power Clean Complex

2 x 3

Clean High Pull (from PWR)

3 x 4 @ 50, 55, 60 %

Clean Pull to Hold (from PWR)

2 x 5

Power Clean (from PWR)

4, 4, 2, 2 @ 80, 80, 82, 82 %

Kneeling T-Spine Extension Stretch

4 x 30

Push Press

4 x 4 @ 70, 70, 73, 73 %

3-Position Isometric Pull-Up

4 x 3

Clean High Pull

3 x 4 @ 60 %

Chin-Up

3 x 10

Swiss Ball Pike Up to Reverse Rollout

3 x 8

Adductor Side Plank (Copenhagen)

3 x 15

Base Rotational-Propulsive Rope LIFT

3 x 8

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Clean Pulls 3RM Recover A (1:10) > Lunge Walk w/ Plate OH x1 minute Recover B (1:40) > Standing Pigeon Stretch x4 minutes 4 Rounds for conditioning