Another great week at All Kine with a focus on Olympic lifting, lower body strength, and conditioning. This week’s programming continued to build on our July assessments while challenging athletes to move well under fatigue and improve consistency across different workout styles.
July Monthly Assessments
This month we’re tracking progress in two key areas:
🏋🏽 Weightlifting
We’re continuing to develop Olympic lifting through cleans, front squats, and deadlifts while reinforcing strong positions and efficient barbell movement.
🚴🏽 Aerobic Power Interval
Throughout the month, interval-style conditioning will help improve your ability to sustain higher power output while recovering more efficiently between efforts.
Monday
Strength
Weightlifting
15 Minutes
Build to a Heavy:
- 1 Power Clean
- 1 Clean
Monday’s lifting focused on clean mechanics, bar path, and building confidence with heavier loads.
Tip:
Be patient through the first pull and keep the bar close. A strong finish through the hips makes the second clean much more efficient.
Workout
For Total Time
3 Rounds
- 15 Hang Power Cleans (95/65)
- 12 Shoulder-to-Overhead
- 20 Box Jump Overs (24/20)
Rest 1:00 between rounds
This workout combined barbell cycling with explosive movement while rewarding athletes who maintained consistent pacing each round.
Tip:
Break the barbell before your grip or shoulders force you to. Short planned breaks are faster than long unplanned ones.
Tuesday
Workout
Functional Bodybuilding EMOM
EMOM x 15:00
For Quality
- 16 KB Ballistic Rows (53/35)
- 12 KB Suitcase Deadlifts (Left)
- 8 KB Suitcase Reverse Lunges (Left)
- 16 KB Ballistic Rows (53/35)
- 12 KB Suitcase Deadlifts (Right)
- 8 KB Suitcase Reverse Lunges (Right)
Tuesday started with quality unilateral work to improve pulling strength, balance, and core stability.
Tip:
Stay square through your hips during the suitcase work. Let your core resist rotation instead of leaning toward the weight.
Wednesday
Strength
Front Squats
15 Minutes
- 4 x 5 Front Squats
Building
Wednesday’s strength work emphasized leg strength, posture, and staying strong through the front rack position.
Tip:
Keep your elbows high throughout every set. Dropping the elbows often causes the chest to fall forward out of the bottom.
Workout
In Partners – For Time
- 120 Doubleunders together
- 100 Toes to Bar (split)
- 120 Doubleunders together
- 1 Mile Run Relay
- 200m at a time
This partner workout balanced gymnastics, conditioning, and teamwork with plenty of opportunities to communicate and pace well.
Tip:
Stay organized with your partner before the workout starts. Clear transitions save more time than moving faster.
Thursday
Workout
Functional Bodybuilding EMOM
EMOM x 15:00
For Quality
- 8 DB Tempo RDLs
- 8 Lateral Step-Ups (4/leg)
- 10 Single-Leg Glute Bridges (5/leg)
- 12 Banded Monster Walks (6 forward / 6 backward)
- 20–30 sec Elbow Plank
Thursday focused on posterior chain strength, hip stability, and core control before the conditioning piece.
Tip:
Control every tempo rep and avoid rushing through the movements. Quality is the priority.
Workout
For Time
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pullups
This workout tested pacing and shoulder endurance while transitioning from a long aerobic effort into high-rep barbell work.
Tip:
Finish the row feeling like you could keep going. If you sprint the first 1000 meters, the thrusters become much harder to recover from.
Friday
Strength
Deadlifts
15 Minutes
- 4 x 3 Deadlifts
Building
Friday’s lifting focused on building pulling strength while maintaining solid mechanics under heavier loading.
Tip:
Reset your brace before every rep. Staying tight off the floor is more important than touching and going.
Workout
For Time
15-12-9
- Deadlift (275/185)
- 15 Anchored Situps
This workout paired heavy pulling with high-volume core work, making smart pacing and movement quality essential.
Tip:
Break the deadlifts before your back starts to fatigue. Protecting your position early keeps every set stronger and safer.
Another great week at All Kine Community & Fitness in Wailuku. Thank you to everyone who continues to show up, work hard, and support each other as we move through our July assessments. Keep building, stay consistent, and we’ll see you next week!
