Programming Movements 4/11-4/17/2022

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON

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