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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