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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




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