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Movements for 5/16-5/22/2022

Updated: May 15

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



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




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