Posts tagged OLY
OLY | WEEK 47 | 11/14/2021
 

This workout is the first workout from the new "SP Oly Linear Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!

This program includes 6 sessions to be completed in succession over the course of 2 weeks. Then, you'll repeat the sessions with slightly heavier loads in the same pattern for 6-8 weeks total.

This program was specifically designed for intermediate weightlifters - those with a year or more of experience with Olympic weightlifting - but can also be followed as a re-introduction for more experienced lifters.


WARM UP
SNATCH WARM UP

WORKOUT

Halting Snatch Deadlift - 4x3

Pause for 3 seconds with bar at mid-thigh

Rest 1 minute between sets

COACHES NOTES
Choose a weight that allows you to maintain a good position for the entire 3 second hold. That could be up to 80-100% of your 1RM if you have that information.


Muscle Snatch - 4x2

Rest 1 minute between sets

COACHES NOTES
Keep the weight light enough so that you can focus on a fast turn over when getting the bar overhead.


Power Snatch - 5x3

Rest 1-2 minutes between sets

COACHES NOTES
Build up to a working weight and then stick with it for all 5 sets. If it's your first time completing this session, you're looking at 50-60% of your 1RM (relatively light-moderate). If you're repeating this session, make a small jump up from the previous time you completed this session.


Overhead Squat - 3x5

Rest 2-3 minutes between sets

COACHES NOTES
Build up to a moderately heavy weight and stick with it for all 3 sets. You’re looking at 60-70% of your 1RM if you have one. If not, you should choose a weight that you feel you could still do 5-6 more reps with once you got to 5.

 
OLY | WEEK 46 | 11/07/2021
 

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

This also should be viewed as a part of your warm up. Start light and build with each set:

5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

COACHES NOTES
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.


Take 15 Minutes to Establish a Heavy Single:

Clean and Jerk

COACHES NOTES
Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in - that's around 1 rep every 2 minutes. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

Your knees will be bent, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.


Finisher:

With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 so think of it as 7x3 but as fast as you can with good form)

Score: Total Time

Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

 
OLY | WEEK 45 | 10/31/2021
 

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Power Clean

15 Minutes to find a Heavy Single

COACHES NOTES
You will do a general warm up and then once you are ready to start to work with the barbell and add weight - you will put 15 min on the clock and see what you can get for a heavy single power clean.

You can make jumps that are small or large and there are no minimum or maximum required number or sets or attempts.

Do not rush though and keep your movement safe.

Main focus is on not allowing the feet to go super wide- but in pulling yourself into a partial squat position.

Another focus should be on getting the elbows around quickly so that the bar lands on the shoulders and isn't putting stress on the wrists.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.


With 75% of the heaviest clean from Part 1-

You will try to get as far as possible -

1 Power Clean
Rest 2 Min
2 Power Clean
Rest 2 Min
3 Power Clean
Rest 2 Min
4 Power Clean
Rest 2 Min...

How far can you get?? Reps MUST be unbroken.

COACHES NOTES
The goal is to see how far you can get with "unbroken" reps with 75% of the heaviest clean from Part 1.

Unbroken means that you never drop the bar and keep grip of it the whole time. At first the 2 min of rest will feel like forever. But the goal is to get over the 7 round mark or so - and this is heavy - so the rest is important!

The focus again is good movement. Keep the back flat - especially watch it as you lower the bar down. Don't allow the feet to land super wide - NO wider than your squat stance.

In the catch - reach the butt BACK and catch in a partial squat with knees bent and chest up. Fast elbows to get the bar to land on the shoulders and not in the wrists!

You can rest with the bar on the shoulders - or at the waist, but not with the bar on the ground.

This is also a good time to work on that hook grip!

 
OLY | WEEK 44 | 10/24/2021
 

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Total Sets)

Reverse 3 Position Snatch

Floor
Knees
High Hang

COACHES NOTES
You'll end up doing 10 reps of the Reverse 3-Pos Snatch so take 10 minutes or so to build up to a weight that's challenging but you can do with good form. If you're feeling good, build up but be careful not to go to failure.

For this 3 position snatch session you will start with your first lift from the floor, the second lift from just above or at the knee, the third lift from just a small dip (high hang).

You may work power or full /squat snatches for this. Whatever you feel you need to work on more - or want to work on more.

These will be treated like a complex - so no dropping the bar for all 3 lifts each time.

MOVEMENT DESCRIPTION
When pulling from the floor today, focus on the hip staying low, leading with the chest and being patient with the jump! Make sure you stand all the way up before pulling yourself under.

You will lower the bar back to the hip after that first lift and then reach the butt back, slightly bending the knees, until the bar is at the knee. From here - once again make sure you stand all the way up and complete extension before pulling yourself under.

From there - once again you will lower the bar to the hip, perform just a small dip - keeping the chest upright - and THIS ONE is all about you pulling yourself under REALLY FAST! The up isn't as powerful so the down has to be fast.

For all 3 lifts, make sure your grip is wide enough that you are able to pull the bar back at the bottom. Keep the belly tight throughout- especially with the bar overhead. Try to get those arms completely locked out quickly in the catch. Keep the bar close at all times!!

 
OLY | WEEK 43 | 10/17/2021
 

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Pause Dip Push Press

5 Sets of 3 Reps

COACHES NOTES
This should be done only as heavy as you can maintain speed through the drive! Start light and add weight if you are still successful at a good fast extension and press. A good starting place would be 60% or so of your 1 RM Push Press - if you have tested that in the last year or so.

PAUSE DIP PUSH PRESS
Set up with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Pause here for 2 seconds then stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.


Jerk Balance

5 Sets of 3 Reps

COACHES NOTES
Start with the back foot already in place and bar in the front rack. For each rep you will focus on the front foot driving forward and the chest driving through.

This one is also not meant to be done super heavy but is for technique only. Use similar or same weights as you did for the Pause Push Presses.

Both of these drills combined are to set you up for success for part 3.

JERK BALANCE
Start with the bar resting on your shoulders with your elbows high. Keep your dominant or lead leg planted in the set-up. Step your lagging leg (the opposite of the lead leg) back to its split jerk landing position. From here dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As it's in the air, step your lead foot forward and drive your chest under the bar as your elbows lock out overhead. You should finish in the receiving position of the split jerk. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.


Split Jerk

5 Sets of 3 Reps

COACHES NOTES
After completing the other 2 drills, you should feel ready to work at a weight that is heavy - but make sure you are hitting good positions and feeling solid in your lifts!

It's not always about trying to PR!

SPLIT JERK
Start with the bar resting on your shoulders with your elbows high. Dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As the bar is in the air, split your feet so that your dominant leg goes forward and your other leg goes backward. Drive your chest under the bar as your elbows lock out overhead. In the split, your forward foot should be planted firmly with your knee over - but not beyond - your ankle. Your back heel should be lifted with the ball of your foot planted into the ground and your knee slightly flexed. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

 
OLY | WEEK 42 | 10/10/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
SHOULDER WARM UP
SQUAT WARM UP

WORKOUT

Snatch Balance

7 Sets of 1

COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.

SNATCH BALANCE
Have the bar on your back with a wide grip. Perform a dip similar to a push press dip. Keep the chest up and heels down as you dip. From that dip you will drive the power from your legs into the bar as you press yourself DOWN.

You will receive in a solid overhead squat. Feet will have moved out into squat stance. Heels down, knees out, chest up, belly tight. Arms should be completely locked with the barbell over the middle of the body and armpits forward (as much as possible).

Stand all of the way up to finish. This movement is designed to help you train the push under quick in the snatch. Start super light and add weight when and if you feel solid and are hitting all of the right positions.


Overhead Squat

7 Sets of 2

COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.

You may get the bar over your head however you need. Push Press, Push Jerk, or Split Jerk from the back with a wide grip.

OVERHEAD SQUAT
Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees!


Snatch Grip Push Press

3 Sets of 8-10 Reps

COACHES NOTES
Use a light weight and pause for a second at the top of each rep. Focus on keeping the ribs down and armpits forward!

SNATCH GRIP PUSH PRESS
You will be performing the push press from behind the head with a wide, snatch grip. Please make sure you absorb the lower each time by bending the knees and that the head is out of the way on the way up each time.

For the push press you will perform a slight dip keeping your heels on the ground and chest up. Shoulder stays over the hips - avoid dipping the chest forward. Stand fast and squeeze the quads and the cheeks. Use the momentum from that strong lower body drive to initiate the press. Press to a full lockout with the bar over head, belly tight.

 
OLY | WEEK 41 | 10/03/2021
 

Street Parking Oly is posted once a week, on Sunday. These workouts are great for those interested in adding in extra work on technique and going heavy in the olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest adding this workout in before the regular daily workout. The days where this will work best will be noted in the write ups of the main workout of the day.


WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Part 1

5 x 3 Hang Muscle Clean

COACHES NOTES
Treat this part as a sort of warm up for Part 2. Start light - add a bit of weight for each set. Focus on technique.

HANG MUSCLE CLEAN
Deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!


Part 2

1 Set of (1+1) Every 90 Sec for 15 Min


Hang Power Clean + Front Squat

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 15 minutes, which is 10 total sets. Start out at a moderate weight and make small jumps in weight each set to build to a heavy 1+1.

HANG POWER CLEAN
Start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

FRONT SQUAT
Feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!


Part 3

Every 2 Minutes for 10 Minutes (5 Total Sets)


3 Front Squats

COACHES NOTES
So you'll do 3 front squats at 0:00, 2:00, 4:00, 6:00, and 8:00. You may add weight each time or maintain same weight for all 5 sets. Just make sure all of the sets are challenging.

 
OLY | WEEK 40 | 09/26/2021
 

Street Parking OLY is posted once a week, on Sunday. These workouts are great for those who want to add in more work on technique and going heavy in the olympic lifts. We typically suggest adding this in BEFORE the regular daily programmed workout.

You can find the days that adding this in will work the best in the daily programming write ups.


WARM UP

3-4 Rounds

5 Empty Barbell Muscle Snatch
5 Behind the Neck Snatch Grip Press
5 Snatch Balance

COACHES NOTES
Focus on GOOD movement - this is not for time AT ALL!

MOVEMENT DESCRIPTIONS
The main thing to focus on for the muscle snatch is to stand up fast and hard then a FAST turn over to get the bar locked out over your head. No re-bend of the knees!

Behind the neck press focus on keeping the ribs pulled down and getting the armpits forward in the locked out position.

For the snatch balance you will dip slightly with the bar on your back, stand fast and then press the bar up as you press yourself down into a solid overhead squat position.

WORKOUT

7 Sets

1 Snatch Pull + 1 Hang Snatch

COACHES NOTES
Warm up to a working weight and then build in weight each set - as long as you are still moving with good form! Enter heaviest weight as score.

The purpose of this complex is to get you really focused on holding good positions off of the ground but also finishing with the hips before the pull under.

MOVEMENT DESCRIPTIONS
You will start with a wide grip - bar on the ground. Heels down, back flat, chest up, arms straight. Drive the knees back as the chest comes up and the bar stays close to the body. Once past the knees you will finish with a strong UP (pretty much a jump) and shrug with straight arms. Arms may bend slightly as a follow through - but it is not a focus.

From here you will lower the bar back down to the hang at the waist. You will dip slightly - keeping heels down and arms straight. Jump up - shrug - pull yourself under into a solid overhead squat position. The armpits should be forward, elbows locked with the bar over the middle of the body. Heels down, knees out, chest up! Stand to finish.


5 x 3 Tempo Snatch Grip Deadlift

Tempo is 1-1-3-1. See Coaches Notes for description.

COACHES NOTES
The snatch grip deadlift should be done heavier than you can actually snatch for this exercise. Use at least 100% - 105% of your best ever snatch.

The 1-1-3-1 tempo means that you will take 3 seconds to come up, pause at the top for 1 second, lower for 1 second (don't just free fall!) and pause at the bottom to re-set for each rep.

Focus is on keeping the bar close with heels down!

 
OLY | WEEK 39 | 09/19/2021
 

Street Parking OLY is posted once a week, on Sunday. These workouts are great for those who want to add in more work on technique and going heavy in the olympic lifts. We typically suggest adding this in BEFORE the regular daily programmed workout.

You can find the days that adding this in will work the best in the daily programming write ups.


WARM UP
SNATCH WARM UP

WORKOUT

3 Sets of 6 Reps (2 Reps at Each Position):

3 Position Muscle Snatch

High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)

COACHES NOTES
This is meant to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang. This means you will deadlift the bar to the waist with a wide - snatch - grip. Feet should be roughly under the hips with the heels down. Arms are long and straight. You will perform a dip from this position, but a very shallow one. In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up. It is very shallow and the bar shouldn't really move down the leg. Keep the arms straight. From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees. So again the bar starts at the waist - but this time the dip is much deeper to initiate. You will keep the heels down and bend the knees slightly. Reach the butt back back and allow the bar to travel down the leg keeping the arms straight. Lower to just above the knee. From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor. Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees. Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight. Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.


8 Sets of 1 Rep
(Perform 1 Rep every 90 Seconds for 12 Minutes)


Power Snatch

COACHES NOTES
1 rep every 90 seconds for 12 Min! Use these 8 sets to build up to a heavy single but don't go so heavy that you're at risk of failing the rep!

For the power snatch the bar will start on the ground. Heels are roughly hip to shoulder width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.


30 Reps

Behind the Neck Shoulder Press

COACHES NOTES
For this you will use a wide grip. Make sure you move the head slightly forward when pressing up and lowering. Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in! Pause at the top of each rep for 1 second before lowering.

 
OLY | WEEK 38 | 09/12/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Part 1:

Every Other Min for 12 Min

(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

COACHES NOTES
All sets should be heavy. Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.


Part 2:

Every Other Min for 12 Min:

(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

COACHES NOTES
You may need to lower the weight for this part - or you may be able to use the same weight from Part 1. All depends on your overhead and pressing strength.

 
OLY | WEEK 37 | 09/05/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

3 Position Clean (Building Lightly)

3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Each should be a squat clean! Use warm up loads, focus on form and solid movement!

COACHES NOTES
These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

MOVEMENT DESCRIPTION
For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.


1 Rep Every 90 Seconds for 12 Minutes (8 Reps Total)

Clean

**Full Squat Clean from the Floor

COACHES NOTES
Enter your heaviest successful lift for your score. All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.


5 Sets of 2 Reps

Clean Pull

COACHES NOTES
For these reps you will do 5 sets of 2 clean pulls. Do these with the heaviest successful lift from the previous part of the workout! Rest as needed between sets.

CLEAN PULL
This movement is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

Really focus on good extension and a powerful up! Hold those good positions!

 
OLY | WEEK 36 | 08/29/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

3 Sets

5 Shoulder Press (Building)

COACHES NOTES
Do a good warm up first and then make each of these sets heavier. Rest a bit between.

SHOULDER PRESS
The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.


Push Press

3-3-2-2-1-1-1 (Building)

COACHES NOTES
Each of these sets should also get heavier - rest no more than 2 min between sets. It helps to have a goal weight that you want to hit for the final set of 1 rep and then work backwards from there in 5-10# jumps so you know what weight to start with.

PUSH PRESS
Set up with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Make sure that when you lower the weight you bring the elbows in front and absorb with the knees to either send into the next rep or re-set.

 
OLY | WEEK 35 | 08/22/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

5 Sets of 3 Reps

Hang Muscle Clean

COACHES NOTES
Used as mostly a warm up/technique practice - starting light and adding a bit of weight with each set.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!


10 Sets of the Complex:
(1 Set every 90 Seconds for 15 Minutes)


1 Rep Hang Power Clean
+
1 Rep Front Squat

Score: Weight used for heaviest set

Goal: Challenging/quality movement

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips, or full grip if possible. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!


5 Sets of 3 Reps
(1 Set Every other Minute for 10 Minutes)


Front Squats

Score: Weight Used

Goal: Very challenging but unbroken and with solid technique

COACHES NOTES
Use the same weight for all 5 sets.

 
OLY | WEEK 34 | 08/15/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets of 5 "Reps" of the Following:

1 Wide Grip Shoulder Press
1 Overhead Squat

Each rep is both the press and the squat - so 5 of each.

Score: Enter weight used

Goal: This is meant to be a warm up/skill work. Only add weight if you feel solid.

You will unrack the bar on the back and establish a wide grip. Keep the belly tight and squeeze the cheeks. Press the bar straight up to lock out with the armpits forward. Weight should be over the middle of the body/top of the head.

Then you will re-position your feet to shoulder width apart. Reach the butt back and down. Keep the heels down, knees out, chest up, and belly tight. Get the butt lower than the knees at the bottom. Bar should be over the middle of the foot! Drive through the heels, drive the knees out, lead with the chest, and keep pressing on the bar to stand!

Then you will lower bar back onto the back!


16 Minutes to Find a Heavy Set of 5 Overhead Squats

Score: Heaviest Set of 5

Goal: Solid Movement/Challenging Weight

COACHES NOTES
If you are capable of going pretty heavy on overhead squats you may want to do a few more warm up sets before starting the clock on this.

PLEASE make sure if lowering onto your back after each set that you absorb with the knees. Once it's at a certain weight (heavy for you) - the best option is to just drop it and clean it back up into the rack - even if you have to unload some of it!

There is not a certain number of sets or anything on this. Just find the heaviest set of 5 possible in 16 min!


3 x 1 Min AMRAP
(As Many Reps as Possible in 1 Min - for 3 Rounds)


Overhead Squat with Moderate Weight

Rest 2 Min between AMRAPS

Score: Weight Used (Put total reps for each AMRAP in comments)

Goal: 12-20 Reps in Each AMRAP MAX!

COACHES NOTES
The way this works is you will simply get as many overhead squats as possible in a 1 min window 3 separate times with a 2 min rest between those attempts!

This can be a solid minute of unbroken squats with the bar overhead the whole time - or a couple smaller sets with short breaks!

Again - PLEASE be cautious when lowering the weight onto the back and don't be afraid to drop it onto the ground and use the 2 min rest to get it back into the rack!

No rack? No problem! You can also do a clean and jerk onto the back then a wide grip push press to get the bar overhead!

 
OLY | WEEK 33 | 08/08/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
SNATCH WARM UP

WORKOUT

5 Sets:

3 Muscle Snatch
+
2 Overhead Squats

Score: Weight Used

Goal: Treat this as warm up/skill work

COACHES NOTES
This should be thought of as a warm up + slowly adding weight to prep for the snatches in the main part of today's program.

For each of the 5 sets you will do 3 Muscle Snatch and 2 Overhead Squats. Start the first set with an empty bar. Focus on speed for the muscle snatch and stability for the squats. Only go up in weight if you can maintain both.

The Muscle Snatch focuses on a strong pull, fast and powerful hips, fast and powerful turnover to lockout overhead. There is no re-bend of the knees. It's ALL UP!!

Start with the bar on the ground with a wide grip. Heels are down. Knees are bent and pushed out. Chest up and belly tight. Arms are long and straight. Shoulders pulled back.

Pull the bar from the ground in a controlled way - pulling the bar back into the body. Drive through the heels as you lift the chest. Once past the knees - pick up speed and start to rotate the torso more upright - keeping the arms long and straight and heels down. Once you hit your "pockets" extend the hips FAST. Shrug. Pull the elbows high and outside to keep the bar close. Rotate the bar up and overhead as you press to lock out!

After 3 of those perform 2 overhead squats.

Bar starts overhead and over the middle of your body completely locked out with the armpits forward. (Press your pinkies into the bar). Belly tight. Chest up. Heels down.

Reach the butt back and down. Keep the bar over the middle of your foot - so think about pulling it back as your head/chest go forward a bit in the squat. Drive the knees out. Keep the belly tight and chest lifted. Keep the heels down. Keep pressing into the bar.

At the bottom, hips are lower than knees. Heels down. Knees out. Bar over the middle of the foot. Chest up. Arms locked. No collapsing.

Stand. Lead with the chest and the bar. Drive through the heels.


20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)


Min 1: 2 Snatch Pulls
Min 2: 1 Full Snatch

Score: Heaviest Successful Snatch

Goal: Go Heavy Today!

COACHES NOTES
This will be performed as a 20 min EMOM with the first minute being 2 snatch pulls and the second minute being 1 full snatch. The goal here is to add weight each ROUND. To do this - pick your starting weight for the full snatch, then go up in weight for the snatch pulls based on the next snatch weight you want to do. Keep in mind this is 10 jumps so - make moderate jumps. If you hit your limit - just stay with a challenging weight. If you fail you can either try again for one more round or go back down.

For the full rep snatch you are basically combining the muscle snatch and overhead squat from part 1 today into one movement. The only difference here is that as you shrug on the pull you actually start to pull YOURSELF under the bar instead of the focus as much on pulling it up! You will land in the bottom of a solid overhead squat and stand to complete. If you are super new to this movement you can practice power snatches today OR do a power snatch into an overhead squat each time.

**Power means you land in a partial squat instead of a full squat. It’s a great way to learn a pull under while still working on overhead squat stability.

For the snatch pull it is basically just the first part of that snatch or muscle snatch. The pull from the ground through the shrug. Focus on keeping the heels down, bar close, and an explosive UP!

 
OLY | WEEK 32 | 08/01/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Tall Jerk

3 Sets of 7 Reps

COACHES NOTES
This will need to be done extremely light. Like empty barbell.

TALL JERK
After you unrack the bar or clean it to the shoulder - you will press it up so it's JUST above your head. Belly tight and rib cage down. Pause for a moment in that position.

Then as you press the bar UP press yourself down fast! You may move feet out to squat stance as you go down - or to a split stance. Finish in a partial squat or split position with the biceps by the ears, bar over the middle of the body, belly tight. Stand to complete.

Lower back to the shoulders. Each set is 7 total reps. This is WAY more about technique and speed than going heavy.


16 Min EMOM
(Every Minute on the Minute for 16 Minutes)


2 Push Jerks

COACHES NOTES
You will do 2 reps every minute for 16 minutes! These should not be re-racked (on the rig/rack) but an actual set of 2 each time.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.


3 Sets of Max Reps

Push Jerks @ 70% of heaviest weight used in the previous EMOM

COACHES NOTES
Whatever was the heaviest set of 2 you were able to do in the EMOM - you will use 70% of that weight and do 3 sets of max reps with that weight.

Rest 2 Min between sets.

 
OLY | WEEK 31 | 07/25/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Tall Clean

3 Sets of 5 Reps (Lightly Building)

COACHES NOTES
This movement will REALLY focus on your ability to pull under the bar quickly. Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

TALL CLEAN
Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.


On a 20 minute clock, perform 7 sets of:

Clean Pull + Clean

(Each set is just a single rep of the complex: 1 Clean Pull + 1 Full Clean)

COACHES NOTES
To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

CLEAN PULL + CLEAN
Set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.


3 Min AMRAP
(As Many Reps as Possible in 3 Min)


Squat Clean Singles

Goal: 20+

Score: You will enter weight used. Enter number of reps completed in the comments.

COACHES NOTES
In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

 
OLY | WEEK 30 | 07/18/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.


WARM UP
UPPER BODY BARBELL WARM UP
SQUAT WARM UP

WORKOUT

Overhead Squat

4 Sets of 5 Reps

COACHES NOTES
Warm up to a weight that is challenging for you. Then put 20 min on the clock and do 4 sets of 5, either adding more weight between or maintaining same weight for all 4 sets. Give yourself time to rest as needed between 2-3 min, but finish all 4 sets of 5 of heavy overhead squats in the 20 min window.

OVERHEAD SQUAT
If you have a rack, you will unrack the bar on your back. Get your hands into the wide grip position. Perform a wide grip - behind the neck push press or jerk to get the bar overhead. Tighten your belly - move your feet out to under the shoulders. Press up and rotate the shoulders forward.

If you are taking from the ground you may snatch it if you are able or perform a clean and jerk onto the back - then do the behind the neck push press or jerk to get the bar overhead.

Once overhead you will initiate the squat by reaching your butt back, keeping the heels down, driving your knees out, keeping the belly tight and chest up, pushing up into the bar, but also pulling it back slightly (to keep it over the middle of your foot) as you go down. Allow this process to be slow and controlled. Keep pressing up and work to keep the armpits forward and chest up! Get the butt lower than the knees at the bottom with the heels down, knees out, belly tight, chest up and bar over the middle of the foot. No plopping or collapsing in the back.

As you stand you will drive through the heels, push the knees out, lead with the chest and press into the bar. Stand all of the way up!

After 5 reps you can either drop it (and clean it to get back in the rack) or lower back to the back to re-rack. IF you lower back to the back - ABSORB WITH YOUR KNEES and be extremely careful not to lower onto the neck. Keep that chest up when you absorb it!


Behind the Neck Snatch Grip Shoulder Press

4 Sets of 10 Reps

COACHES NOTES
These presses are from your snatch grip width and should be on the lighter side!

BEHIND THE NECK SNATCH GRIP SHOULDER PRESS
Bar will be on the back with a wide grip. Pull your rib cage down and lift the chest. Rotate the elbows forward and beneath the bar. Make sure the head is out of the way and press the bar straight up. Lock out completely with the bar over the middle of the body. Pause for 1 second and lower back down. Absorb lower with the knees when you start to get fatigued!

 
OLY | WEEK 29 | 07/11/2021
 

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!


WARM UP
GENERAL BARBELL WARM UP

WORKOUT

PART 1

Take 15 Minutes to Find a Heavy Set of 5 Thrusters

COACHES NOTES
The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min! You'll want to rest ideally 2-3 minutes between attempts as you get heavier!

THRUSTER
You may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.


PART 2

Barbell Hip Thrusts

5 Sets of 8 Reps

COACHES NOTES
Choose a weight that allows you to get all 8 reps done without taking a break. Rest for 1:00-1:30 between sets.

BARBELL HIP THRUST
With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.