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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:
Power Snatch
Overhead Squat
CONDITIONING:
Double Under
GHD Sit Up
Kettlebell Swing
TUESDAY
STRENGTH:
Clean
Clean Deadlift
CONDITIONING:
Pull Up
Box Jump Over
Wall Walk / Handstand Walk
WEDNESDAY
CONDITIONING:
Deadlift
Bar Facing Burpee
Run
ACCESSORY:
Seated Single Arm Z-Press
Bent Over Dumbbell Row
Dumbbell Bench Press
THURSDAY
STRENGTH:
Split Jerk
CONDITIONING:
Row
Hand Release Push Up
Front Squat
ACCESSORY:
Dumbbell Curl
Landmine Twist
Landmine Romanian Deadlift
FRIDAY
CONDITIONING:
Bike
Dumbbell Burpee
Dumbbell Bicep Curl & Tricep Extension
Renegade Row
Slider Tuck Ins
Wall Ball
Medicine Ball Run
Rope Climb / Burpee
SATURDAY
CONDITIONING:
Bike
Double Under
Hang Power Clean
Rope Climb
ACCESSORY:
GH Raise
SUNDAY
CONDITIONING:
Coach's Choice Hero Workout
Optional Bike Erg Workout