Monday, February 20, 2017

Strength and Power Cycle 1 Week 4


Yay! Deload week for the Strength and Power class. Take it seriously, you've had 3 weeks of heavy work, you really do need a break. Don't let your ego get in the way of the program. We'll start back into the heavy stuff next week.

The pattern will be 3 heavy-deload-3 heavy-deload-test for a 9-week cycle.



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

Day 1

10x1 Clean Lift Off (3 sec pause) + Hang Clean + Jerk - AHAP, rest 60 seconds. 

Press: 40%x5, 50%x5, 60%x5
Close Grip Bench: 40%x5, 50%x5, 60%x5

Lats, Upper Back, Triceps, Biceps

Day 2

10x1 Snatch Lift Off (3 sec pause) + Hang Snatch - AHAP, rest 60 seconds. 

Deadlift: 40%x5, 50%x5, 60%x5
Front Squat: 40%x5, 50%x5, 60%x5

Hamstrings, Lower Back, Abs

Day 3

12 min to establish a 1RM Snatch
12 min to establish a 1RM Clean and Jerk

Bench Press: 40%x5, 50%x5, 60%x5

Lats, Upper Back, Triceps, Biceps 


Day 4

5 attempts to establish a 1RM of the complex:
1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind-the-Neck Jerk 

Squat: 40%x5, 50%x5, 60%x5
Straight Leg Deadlifts: 40%x5, 50%x5, 60%x5 

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

deadlift 5-3-3-3x3

Accessory/Skill

5 heavy swings between strength sets

Group Workout

8 rounds
every 2:00
3 heavy snatches



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