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Programming Movements 3/14-3/19/2022

Updated: Mar 14

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON


SKILLS CLINIC REGISTRATION HERE


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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