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6/18 - 6/24/2022 Programming Movements

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PROGRAMMING INFORMATION


Strength Cycle Information


1 | 4 week Skill Cycle for the Push Up / HSPU we work both on the strict as well as on the kipping handstand push-Up. Including strength work as well as different drills to improve the technique


2 | 4 week Clean & Jerk cycle for Tuesdays weightlifting sessions.

This is not a regular clean and jerk cycle where we work towards a 1RM. This time we have a complex which we will test beginning & end of cycle.


MONDAY

Strength

  • Pause Bench Press

  • Pause Strict Pull Up

Conditioning

  • Row

  • Thruster

  • Air Bike

  • Bar Muscle Up

  • Chest To Bar Pull Up

  • Toe To Bar

TUESDAY

Strength

  • Clean Pull

  • Squat Clean

  • Push Jerk

Conditioning

  • Dumbbell Snatch

  • Burpee Box Jump Over


WEDNESDAY

Skill

  • Handstand Push Up Skill Work

Conditioning

  • Deadlift

  • Hang Power Clean

  • Shoulder To Overhead


THURSDAY

Strength

  • Deadlift

Conditioning

  • Double Under

  • Wall Walk


FRIDAY

Conditioning

  • Run

  • Bench Press

  • Dumbbell Bicep Curl

  • Dumbbell Tricep Extension

  • Weight Plate Sit Up

  • Row

  • Bar Hang

  • Rope Climb / Burpee


SATURDAY

Conditioning

  • Bear Complex

  • Bar Facing Burpee

  • Pull Up

  • Run


SUNDAY

Conditioning

  • Coaches Choice Hero Workout




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