Monday, February 6, 2017

Strength and Power Cycle 1 Week 2

This is how you should look after a benchmark workout



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

Day 1

EMOM for 7 minutes: 
1 Power Snatch + 2 Behind-the-Neck Push Press at 80%
EMOM for 7 minutes:
2 Power Cleans + 1 Push Jerk at 70%

Press: 70%x3, 80%x3, 90%x3+
Close Grip Bench: 60%x8, 70%x8, 80%x6

Lats, Upper Back, Triceps, Biceps 

Day 2

7x2 Hi-Hang Snatch - AHAP, rest 60 seconds. 

Deadlift: 70%x3, 80%x3, 90%x3+
Front Squat: 60%x8, 70%x8, 80%x6

Hamstrings, Lower Back, Abs

Day 3

every 30 seconds for 4 minutes:
1 Clean and Jerk at 75%

*Rest 3 Minutes

every 30 seconds for 8 minutes:
1 Clean and Jerk at 85% 

Bench Press: 70%x3, 80%x3, 90%x3+

Lats, Upper Back, Triceps, Biceps

Day 4

every 30 seconds for 4 minutes:
1 Snatch at 70%

*Rest 3 minutes

every 60 seconds for 8 minutes:
1 Snatch at 95% 

Squat: 70%x3, 80%x3, 90%x3+
Straight Leg Deadlift: 60%x8, 70%x8, 80%x6

Hamstrings, Lower Back, Abs



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 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats

record this score, it's a benchmark workout




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