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Programming Movements 3/21-3/27/2022

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PROGRAMMING INFORMATION


Strength Cycle Information

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:

  • Snatch

CONDITIONING:

  • GHD Sit Up

  • Rope Climb

  • Double Under

TUESDAY


STRENGTH:

Clean

CONDITIONING:

  • Bike

  • Burpee

  • Burpee Box Jump Over


WEDNESDAY


CONDITIONING:

  • Hang Clean

  • Toe To Bar

  • Front Squat

  • Handstand Push Up

ACCESSORY:

  • Hip Extension

THURSDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Run

  • Thruster

  • Sit Up

  • Strict Pull Up


FRIDAY


CONDITIONING:

  • Row

  • Shoulder Tap

  • Dumbbell Bicep Curl

  • Dumbbell Tricep Extension

  • Dumbbell Bent Over Row

  • Double Under

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Run

  • Deadlift

  • Dumbbell Step Up

ACCESSORY:

  • Body Row

  • Dumbbell French Press


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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