Monday, February 27, 2017

Strength and Power Cycle 2 Week 1


The next strength cycle starts today. If you liked what you saw last month, this is the time to join in on the new cycle. Don't be fooled, this is may simply look like a heavy strength program, but there's a twist: we start with technical work with the Olympic lifts and end with superset accessory work that turns into a little bit of cardio. You really are getting it all here.

To make things easy, I set it up so that you can get your program pre-calculated this week. You'll get the same download that you got last cycle, but this time your weights will be filled in. I know I ranted before (here and here) about knowing your lifts and having a feel for percentages, but this class is a bit fast-paced with everyone sharing platforms, so it will make it easier if you have everything already done before you walk in (plus I can enforce the percentages being based off of your training max, not your real max).

To get your custom program, just hit the link below and fill out the form. The 1RMs are your true 1RMs, that is, the most you've recently lifted. If you don't know a 1RM for a particular lift, just leave it blank, we'll handle that automatically. If you don't want it automatically calculated, just leave all of the weights blank and you'll get a regular template like you did last week.



S&P Week - Fill out this form to get your week's program pre-calculated for you

Day 1

7x1 3-position Clean (low to high) + 1 Jerk (after 3rd clean) - AHAP, rest 60s

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

Close Grip Bench: 50%x10, 60%x10, 70%x10

Lats, Upper Back, Triceps, Biceps

Day 2

7x1 3-position Snatch (low to high) - AHAP, rest 60s 

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

Front Squat: 50%x10, 60%x10, 70%x10

Hamstrings, Low Back, Abs 

Day 3

5x2 Power Snatch - heavy but not max, rest 60s

5x2 Power Clean + Push Jerk - heavy but not max, rest 60s

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

Lats, Upper Back, Triceps, Biceps 

Day 4

Snatch: 80%x1, 85%x1, 90%x1, 95%x1, 90%x1, 85%x1 - rest 30 to 60s

Clean & Jerk: 75%x1, 80%x1, 85%x1, 90%x1, 85%x1, 80%x1 - rest 30 to 60s 

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

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


Hamstrings, Low 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

power clean 3-2-4x2

Accessory/Skill

5 push-ups between strength sets

Group Workout

15 minutes to find a heavy single thruster

then

12-9-6
thruster @ 60%
pull-ups



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