Another great week at All Kine with a focus on Olympic lifting, strength development, and conditioning. This week’s workouts challenged athletes to build confidence with the barbell while staying consistent through a variety of conditioning formats.
July Monthly Assessments
This month we’re tracking progress in two key areas:
🏋🏽 Weightlifting
Throughout July we’ll continue building our Olympic lifts with opportunities to improve technique and build to heavier weights. The goal is to become more efficient, more explosive, and more confident with the barbell.
🚴🏽 Aerobic Power Interval
We’ll also be developing aerobic power through interval-style conditioning. These workouts are designed to improve your ability to produce high output repeatedly while recovering faster between efforts.
Monday
Strength
Weightlifting
15 Minutes
Build to a Heavy:
- 2 Cleans pause at knee
- 1 Jerk pause on catch
OR
- 1 Snatch pause at knee
Monday’s lifting emphasized positions and patience through the pull before building to heavier weights.
Tip:
Don’t rush off the floor. Use the pause at the knee to stay balanced over the bar before finishing the lift with speed.
Workout
For Time
2 Rounds
- 400m Run
- 30 Russian KB Swings (70/53)
- 15 Burpees Over KB
This workout combined longer aerobic efforts with explosive hip extension and burpees.
Tip:
Stay relaxed on the run and break the kettlebell swings before grip fatigue slows you down.
Tuesday
Workout
FBB – EMOM
EMOM x 15:00
For Quality
- 8 DB Floor Press @ 31X1
- 8 Split Squats (4/leg)
- 20 sec Hollow Body Hold
Tuesday started with quality accessory work focused on strength, stability, and core control.
Tip:
Treat this EMOM like practice. Move with control instead of racing the clock.
Workout
For Time
2-4-6-8-10
- BMU
- 12 Box Jump Overs (24/20)
Directly into
20-16-12-8-4
- Toes to Bar
- 16 Box Step Overs (24/20)
This gymnastics workout rewarded efficient movement and smart pacing through both sections.
Tip:
Break gymnastics movements before failure. Saving your grip early will help you finish stronger.
Wednesday
Strength
Push Press
15 Minutes
Accumulate 5–7 Sets
- 5 Push Press
Building
Wednesday focused on overhead strength and transferring power from the legs into the barbell.
Tip:
Drive aggressively with the legs and finish with a strong lockout instead of pressing the weight overhead.
Workout
AMRAP
- 1:00 Hang Power Cleans (75/55)
- 1:00 Cal Bike
- 1:00 Front Squats (75/55)
- 1:00 Row
- 1:00 Rest
x 4
This interval workout tested pacing while transitioning between the barbell and cardio machines.
Tip:
Use the first round to establish a pace you can repeat. Consistency usually beats one big opening round.
Thursday
Workout
FBB – EMOM
EMOM x 15:00
For Quality
- 8 DB Tempo RDLs
- 8 Lateral Step-Ups (4/leg)
- 10 Single-Leg Glute Bridges (5/leg)
Thursday began with accessory work focused on posterior chain strength, balance, and movement quality.
Tip:
Control every rep, especially the lowering phase. The goal is quality movement, not speed.
Workout
For Time
20-15-10
- DB Push Press (70/50)
- DB Pushups
- 50 Anchored Situps
2 Dumbbells
A fast-paced workout that challenged shoulder endurance, pressing stamina, and core strength.
Tip:
Stay smooth on the push presses and avoid burning out your shoulders before the final round.
Friday
Strength
Back Squat
15 Minutes
Build to a Heavy:
- 3 Back Squats 22X1
End at 80%+
Friday’s strength work emphasized control during the descent while building confidence under heavier loads.
Tip:
Stay braced through the entire tempo. A strong, controlled descent leads to a more powerful drive out of the bottom.
Workout
AMRAP – 14 Minutes
- 15 Medball Clean Wallballs (20/14)
- 8/5 Chinups
- 30 Doubleunders
This workout combined pulling strength, coordination, and conditioning in a fast-moving AMRAP.
Tip:
Keep the medball moving with a steady rhythm and break the chinups before your grip starts to fade.
Saturday
Strength
Power Snatch
EMOM – 10 Minutes
- 1 Power Snatch
- 1 Hang Power Snatch
Saturday’s lifting focused on speed under the bar and consistent overhead positioning.
Tip:
Stay patient through the pull and finish your extension before turning the bar over.
Workout
In Partners – For Time
10 Rounds
- 8 Power Snatch (115/85)
- 8 Synch. Burpees
Alternate sets of Power Snatches
The week wrapped up with a fun partner workout that rewarded communication, efficient transitions, and teamwork.
Tip:
Keep snatch sets smooth and communicate before every synchronized burpee. Small delays between partners add up over ten rounds.
Another great week at All Kine Community & Fitness in Wailuku. Thank you to everyone who showed up ready to work, supported each other, and continued building strength and fitness together. See you next week!
