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PROGRAMMING INFORMATION
Strength Cycle Information
We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.
MONDAY
CONDITIONING:
Row
Strict Handstand Push Up
Deadlift
Kipping Handstand Push Up
Dual Dumbbell Shoulder To Overhead
ACCESSORY:
Strict Pull Up
TUESDAY
CONDITIONING:
Hang Squat Clean
Double Under
GHD Sit Up
ACCESSORY:
Sled Push
WEDNESDAY
CONDITIONING:
Bike
Box Jump Over
Bench Press
ACCESSORY:
Split Stance Dumbbell Romanian Deadlift
THURSDAY
CONDITIONING:
Overhead Squat
Pull Up
ACCESSORY:
Handstand Hold
Plank
FRIDAY
CONDITIONING:
Bike
Dumbbell Snatch
Hand Release Push Up
Tuck Up
Dumbbell Step Up
Bike Erg
Rope Climb / Burpee
SATURDAY
CONDITIONING:
Run
Pull Up
Power Clean
Sit Up
ACCESSORY:
Bottom Up Kettlebell Single Arm Press
SUNDAY
CONDITIONING:
Coach's Choice Hero Workout
Optional Bike Erg Workout
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