You want to improve your Snatch and Clean & Jerk?
**We got you. **
You want programming that's going to help you break through plateaus?
Covered.
You want to join a community of people working to better themselves in every way possible?
Look no further.
Here at Optimal Evolution we do things a little differently. Yes, we want to see you grow as an athlete and our programming will certainly be a great tool to help you do that. But more importantly, we want to see you grow as a person, because the better you can be as an individual, the better everything that is a product of your being will be -- whether that's being a world-class athlete or the best parent/worker/artist you can be. The barbell is a tool we choose to use to sharpen ourselves not just physically, but mentally, emotionally, and spiritually.
Being dedicated to this team will likely push you further than you've ever gone before. You will likely be confronted with the shadow you may not even be aware of. But whatever you, trust the process and know that this is YOUR journey and this life and all of its challenges were MEANT for you. Embrace them and know that we are here to help in any way we can.
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Tall Muscle Snatch + OH Squat
4 x 3
C
3 Position Pause Snatch Deadlift + Snatch Pull
4 x 3
D
Power Snatch from Power Position + OH Squat
4 x 3
E
Back Squat
4 x 10
F1
Glute-Ham Raise
3 x 12
F2
Step-Ups
3 x 12
F3
Dead Bug
3 x 12
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Tall Muscle Clean + Front Squat
4 x 3
C
3 Position Pause Clean Deadlift + Clean Pull
4 x 3
D
Power Clean from Power Position + Front Squat
4 x 3
E
Clean Deadlift
4 x 10
F1
Suitcase Carry
3 x 20
F2
Broad Jump
3 x 5
F3
Burpees
3 x 10
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Jerk Footwork
1 x 20
C
Jerk Balance
3 x 5
D
Push Press + Jerk
4 x 3
E
Push Press
4 x 8
F1
1-Arm DB Row
3 x 12
F2
DB Lateral Raise
3 x 12
F3
Cable Pull down
3 x 12
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Above Knee Hang Snatch
5 x 3
C1
Snatch Pull
4 x 3
C2
Box Jump
4 x 3
D
Front Squat
5 x 5
E
Bike/Rower Intervals
10 x 0:30
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Above Knee Hang Clean
5 x 3
C
Jerk
5 x 3
D
Clean Grip Romanian Deadlift
4 x 10
E
Overhead Press
4 x 10
F1
Dips
3 x 8
F2
Chin-Up
3 x 8
Nathan Barna is a C.H.E.K Practitioner, Full-Time Athlete, and Strength Coach. He specializes in coaching and rehabilitating high performance strength athletes in Olympic Weightlifting, Powerlifting, Strongman, and CrossFit. He has found success using a holistic approach to help athletes reach their full potential by optimizing their health - physically, mentally, emotionally, and spiritually.
Being a part of this team isn't for everyone. It's going to require you to push yourself in more ways that you possibly ever have. But if you feel called to this journey this is your chance to take part in something that may very well transform you and cha
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