Monday, February 13, 2017

Strength and Power Cycle 1 Week 3

Tim gets Masters Gold this weekend. I'm still waiting for the medal count from Randy, but I think the team did really well this weekend!
This week S&P goes heavy, working up to heavy singles. Work hard this week, you get a deload week next week.

If you're thinking of cycling into this program, next week is the week to start. Since next week will be lighter, you'll get a chance to get warmed up on the program and get used to all of the movement. Then the next cycle starts again.

I'm really loving this program, it's a great mix of fundamental powerlifting strength movements with a clever integration of the quick lifts.

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

Day 1

EMOM for 5 minutes:
2 Clean and Jerks at 75%

then, when the clock hits 5:00-

2 minute AMRAP of:
Clean and Jerks at 75%

Press: 75%x5, 85%x3, 95%x1+
Close Grip Bench: 65%x5, 75%x5, 85%x5 

Lats, Upper Back, Triceps, Biceps

Day 2

EMOM for 5 minutes:
2 Snatches at 80%

then, when the clock hits 5:00-

2 minute AMRAP of:
Snatches at 80%

Deadlift: 75%x5, 85%x3, 95%x1+
Front Squat: 65%x5, 75%x5, 85%x5

Day 3

5x3 High Hang Snatch - AHAP, rest 60 seconds.
5x3 High Hang Cleans + 1 Push Jerk - AHAP, rest 60 seconds.

Bench Press: 75%x5, 85%x3, 95%x1+

Lats, Upper Back, Triceps, Biceps

Day 4

7x1 Pause Clean Lift Off (3 sec) + 1 Clean and Jerk - AHAP, rest 60 seconds. 

Squat: 75%x5, 85%x3, 95%x1+
Straight Leg Deadlift: 65%x5, 75%x5, 85%x5 


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


press 5-3-3-3x3


5 Bulgarian split squats between strength sets

Group Workout

row 1k for time

rest 2:00

EMOM 10:00
5 heavy KB C&J

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