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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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