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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
CONDITIONING:
Run
Pull Up
Push Up
Air Squat
ACCESSORY:
Turkish Get Up
TUESDAY
STRENGTH:
Snatch
Snatch Grip Deadlift
CONDITIONING:
Burpee Box Jump Over
WEDNESDAY
STRENGTH:
Power Clean
Front Squat
CONDITIONING:
GHD Sit Up
Rope Climb
Squat Clean Thruster
THURSDAY
STRENGTH:
Snatch Push Press
Snatch Balance
CONDITIONING:
Bike
Kettlebell Swing
Kettlebell Walking Lunge
ACCESSORY:
Single Arm Strict Press
Single Arm Bent Over Row
FRIDAY
CONDITIONING:
Run
Lateral Jumps Over Bar
Plate Ground To Overhead
Deadlift
Box Jump
Single Leg Toe To Bar
Row
Rope Climb / Burpee
SATURDAY
CONDITIONING:
Bike Erg
Wall Walk
Pull Up
Double Under
Box Jump
Front Squat
Run
SUNDAY
CONDITIONING:
Coach's Choice Hero Workout
Optional Bike Erg Workout