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Programming Movements 10/11-10/16/2021

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OCTOBER NEWS!

  • Noon class ALL WEEK!

  • Fortitude classes are LIVE!

  • 10am on Monday - Friday

  • 630pm Monday, Wednesday, Friday

  • 8am on Saturday




PROGRAMMING INFORMATION


Week 2 of 6 for Strength Cycle


  • This strength cycle focuses on the in-between lifts of Olympic Lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks.

  • Days that are labeled "Work up to a Heavy" means we want to see you athletes reach a top weight (within your limitations) in 5-6 working sets.

What you will see this week:

  • Heavy Front Squat + Push Press + Push Jerk (2+1+1)

  • 5 x 3 Snatch Deadlift + 2 Power Snatch

  • Heavy Thruster


MONDAY


STRENGTH:

  • Front Squat

  • Push Press

  • Push Jerk

CONDITIONING:

  • Dumbbell Thruster

  • Toe To Bar

  • Row


TUESDAY


STRENGTH:

  • Snatch Deadlift

  • Power Snatch

CONDITIONING:

  • Double Under

  • Push Up


WEDNESDAY


CONDITIONING:

  • Wall Ball

  • Bike

  • Dumbbell Snatch

ACCESSORY:

  • Handstand Skills & Drills

THURSDAY


STRENGTH:

  • Thruster

CONDITIONING:

  • GHD Sit Up

  • Burpee Box Jump Over

FRIDAY


CONDITIONING:

  • Row

  • Pull Up

  • Sandbag Clean

  • Sandbag Squat

ACCESSORY:

  • Single Arm Dumbbell Bench Press

  • Deadbug

  • Single Leg Hip Bridge


SATURDAY


FORTITUDE 8am:

  • Bike

  • Ring Row

  • Dumbbell Power Clean

  • Dumbbell Front Squat

CROSSFIT 9am:

  • Coaches' Choice



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