Monday, January 30, 2017

Strength and Power Cycle 1 Week 1


Today is the start of the Strength and Power class at 4:15. We're posting the workouts ahead of time so you can plan your week. You'll do these sequentially when you come in each day. Everyone may not be doing the same workout each day.

If you can't make all 4 workouts, that's fine. I'd rather people do what they can rather than not do any of it. If you want to make up a workout, you're welcome to come in Saturday at 10:30.



S&P Week - Download this week's program with space for you to write in your weights

Day 1

12 minutes to find your 1RM Snatch
12 minutes to find your 1RM Clean and Jerk 

Press: 65%x5, 75%x5, 85%x5+
Close Grip Bench: 50%x10, 60%x10, 70%x10

Lats, Upper Back, Triceps, Biceps 

Day 2

every 30 seconds for 4 minutes: 
1 Power Snatch + 2 Behind-the-Neck Push Presses at 75%

every 30 seconds for 4 minutes:
2 Power Cleans + 1 Push Jerk at 70% 

Deadlift: 65%x5, 75%x5, 85%x5+
Front Squat: 50%x10, 60%x10, 70%x10

Hamstrings, Lower Back, Abs

Day 3

7x1 3-position Snatch - AHAP, rest 60 seconds. 

Bench Press: 65%x5, 75%x5, 85%x5+

Lats, Upper Back, Triceps, Biceps

Day 4

7x2 Hi-Hang Clean + 1 Jerk - AHAP, rest 60 seconds. 

Squat: 65%x5, 75%x5, 85%x5+

Straight Leg Deadlift: 50%x10, 60%x10, 70%x10



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 8-5-3x5

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds
every 5:00
5 heavy deadlift
5 tall box jumps
10 heavy KB swings



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