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Programming Movements 11/8-11/13/2021

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PROGRAMMING INFORMATION


Week 6 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:

  • Day 1: Overhead Squat

  • Day 2: Push Jerk

  • Day 3: Snatch + Clean & Jerk


MONDAY


STRENGTH:

  • Overhead Squat

CONDITIONING:

  • Bike

  • Toe To Bar

  • Wall Ball


TUESDAY


STRENGTH:

  • Push Jerk

CONDITIONING:

  • Row

  • Dumbbell Hang Power Clean & Jerk

  • Push Up


WEDNESDAY


STRENGTH:

  • Snatch

  • Clean & jerk

CONDITIONING:

  • Double Under

  • Deadlift

  • Strict Handstand Push Up

  • Bar Muscle Up

THURSDAY (VETERAN'S DAY)


CONDITIONING:

  • Partner Workout "Chad" - 1000 Weighted Step Ups

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.


FRIDAY


CONDITIONING:

  • GHD Sit Up

  • Chest To Bar Pull Up

ACCESSORY:

  • Handstand Skills & Drills


SATURDAY


FORTITUDE 8am:

  • Row

  • Dumbbell Hang Snatch

  • Dumbbell Goblet Hold

CROSSFIT 9am:

  • Coaches' Choice



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