Wednesday, March 29, 2017

New strength cycle starts next week


We're half way through test week after the first two cycles of the Strength and Power class. We've had a bunch of new PRs set. If you want to give this program a try, the next cycle starts Monday. The plan is to do one more 4-week cycle using the same pattern as our last 8 weeks and then Jordan will mix it up with a different program - though it will stay as a strength-based Olympic Weightlifting program, that's what we do best. You'll get the best results if you can commit to a full cycle - don't wait to start.

Speaking of Olympic Weightlifting, if you aren't comfortable with, or are new to the quick lifts be sure to sign up for Jordan's full-day camp on the 8th. We have to cram a lot in the hour Strength and Power class so you can't get as much deliberate practice on the Snatch and Clean and Jerk as you need. You'll progress much faster if you have a good base to work from. Jordan will spend a full day teaching all of the components of these technical lifts. Don't miss out on this great opportunity.




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 for sense of urgency
20 KB snatch
row 500m



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