Programming Movements 4/4-4/9/2022

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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