Monday, April 3, 2017

Strength and Power Cycle 3 Week 1


This is the last week to enroll in Jordan's camp this Saturday. This is a perfect opportunity for you to get practice with the technical lifts. We can only do so much in our normal 1-hour classes. And you get BBQ too. Can't go wrong there.

Added Bonus: Win a free spot in the camp. Follow the instructions below.

I'm working on a longer rant about nutrition research and the scienceyness of academia. But before I go there, I want to show something interesting about research papers.

Let's say that I report in my paper that the mean of my results is 4.13 (nothing fancy, simple arithmetic mean).  That mean came from three observations and those observations were counts of things (that means non-negative real integers). Given that information, tell me what my three possible observations are.

First person to email me a qualifying set of observations can come to the camp this weekend free.



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

Day 1

5x3 Vertical Clean from power position + 1 Split Jerk - heavy but fast, 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

5x3 Vertical Snatch from power position - heavy but fast, rest 60s 

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

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

Hamstrings, Low Back, Abs

Day 3

7x1 Snatch - heaviest possible with near perfect technique, rest as needed

7x1 Clean - heaviest possible with near perfect technique, rest as needed

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

Lats, Upper Back, Triceps, Biceps 

Day 4

5x3 Split Jerk - heavy but not maximal, rest 90s

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

push press 5-3-2-3x2

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

for time:
21-15-9
burpee
KB swing 24/16
20" box jump


record this score, it's a benchmark workout
compare to 1/9/17




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