Sergio Villanueva

Begin with a dynamic warm-up focusing on the wrists, shoulders, and legs. Practice double-unders and light versions of the lifts. Start with 50 double-unders, aiming for a smooth, rhythmic flow. Break into smaller sets if needed to manage fatigue. For power snatches, focus on explosive hip drive and a strong overhead lockout. Use a weight that challenges but allows for good form. In power cleans, ensure a solid catch in the front rack position. Transition smoothly to overhead squats, maintaining stability and depth in each rep. Back squats should be steady, focusing on depth and control. Deadlifts require a strong back and hip drive; keep the bar close to the body. This workout is a blend of cardiovascular endurance and strength. Manage your energy, focusing on technique in the lifts and efficiency in the double-unders. Cool down with light stretching, focusing on the shoulders, back, and legs, to aid in recovery and reduce muscle soreness.