Movements for 5/16-5/22/2022

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Check our last blog post about the Rowing Clinic!

PROGRAMMING INFORMATION

Strength Cycle Information - MAX WEEK!

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

STRENGTH:

• Split Jerk

CONDITIONING:

• Pull Up

• Push Up

• Air Squat
  

TUESDAY

STRENGTH:

• Snatch

CONDITIONING:

• Deadlift

• Double Unders

• Box Jump

WEDNESDAY

STRENGTH:

• Clean

CONDITIONING:

• Shuttle Run

• Hang Power Clean

• Airdyne Bike
  

THURSDAY

STRENGTH:

• Snatch Balance

CONDITIONING:

• Row

• Wall Ball

• Toe To Bar

• Box Jump

• Sumo Deadlift High Pull

• Burpee Over Bar

• Shoulder To Overhead

FRIDAY

CONDITIONING:

• Run

• Ring Row

• Overhead Squat

• Double Under

• Floor Wiper

• Airdyne Bike

• Pull Up

• Front Squat

• Box Jump Over

• Bike Erg

• Chest to Bar Pull Up

• Back Squat

• Rope Climb / Burpee

SATURDAY

CONDITIONING:

• Bench Press

• Box Jump

• Toe To Bar

• Run

ACCESSORY:

• Bodybuilding Pump Session

SUNDAY

CONDITIONING:

• Coach's Choice Hero Workout

• Optional Bike Erg Workout