Monday, April 10, 2017

Strength and Power Cycle 3 Week 2

You'd think with the number of pictures I have of Vaidy squatting that that's the only thing he does. It's just that he looks good when he squats. Here's an easy 225 warmup of him as the weightlifting camp was just getting started.
As always, Jordan did a great job leading the weightlifting camp this weekend. It's amazing how a little technique practice will turn your old max into your opener (and it still looks pretty!)

Jordan and I love having these events on the weekend, we'll run them as often as there is interest. If you missed out on this one and want us to schedule some more please let us know. Everyone always looks better when they leave one of these.

As an added bonus I got to rant about nutrition for 45 minutes - so that's always a good day.



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

Day 1

10x2 Vertical Snatch from power position - heavy but perfect, rest 45s

Press: 70%x3, 80%x3, 90%x3+

Close Grip Bench: 60%x8, 70%x8, 80%x6

Lats, Upper Back, Triceps, Biceps 

Day 2

7x2 Vertical Clean from power position + 1 Push Jerk - heavy but fast, rest 60s

Deadlift: 70%x3, 80%x3, 90%x3+ 

Front Squat: 60%x8, 70%x8, 80%x6

Hamstrings, Low Back, Abs

Day 3

7x2 Vertical Snatch from power position - heavy but fast, rest 60s

Bench Press: 70%x3, 80%x3, 90%x3+

Lats, Upper Back, Triceps, Biceps 

Day 4

7x1 Snatch from above the knee - heaviest possible with near perfect technique, rest as needed

Squat: 70%x3, 80%x3, 90%x3+ 

Straight Leg Deadlift: 60%x8, 70%x8, 80%x6

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

deadlift 5-3-3-3x3

Accessory/Skill

5 heavy swings between strength sets

Group Workout

5 rounds for sense of urgency
row 500m
1 attempt max pull-ups
1 attempt max push-ups
20 KB swings



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