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