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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