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Programming Movements 3/7-3/12/2022

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SKILLS CLINIC REGISTRATION HERE


PROGRAMMING INFORMATION


Strength Cycle Information

We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. 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


CONDITIONING:

  • Hang Power Snatch

  • Bike

  • Hang Clean & Jerk

  • Wall Walk

ACCESSORY:

  • Bicep Curl

TUESDAY


CONDITIONING:

  • Air Squat

  • Sit Up

  • Rope Climb

  • Run

ACCESSORY:

  • Dumbbell Lung


WEDNESDAY


CONDITIONING:

  • Row

  • Bench

  • Double Under

ACCESSORY:

  • Hollow Hold Slider

THURSDAY


CONDITIONING:

  • Run

  • Pull Up

  • Wall Ball

  • Toe To Bar

  • Deadlift

ACCESSORY:

  • Bent Over Lateral Raise

  • Standing Front Raise

  • Standing Lateral Raise


FRIDAY


CONDITIONING:

  • Open 22.3


SATURDAY


CONDITIONING:

  • Bike Erg

  • Overhead Squat

  • Medicine Ball Sit Up

  • Barbell Push Up

  • Burpees Over Bar


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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