Monday, April 17, 2017

Strength and Power Cycle 3 Week 3

Stolen from:
The above infographic made its way to me this weekend. I'm happy to see that there are starting to be some studies showing that it's good to lift when you're young. I wish I had started lifting in junior high. We have a pretty big group of teens working with us now. Most of them are track athletes who work with Randy for supplemental S&C - and they're all killing it on the track. The ones I'm most excited to work with are the guys - they remind me so much of me at that age. I would have loved to have a friendly non-bro welcoming gym to train in, and I'm really happy that I get to provide that now. They may not believe me yet, but getting strong now is the best thing they can be doing for their future.

If you are thinking about getting started with a great strength program, our program de-loads next week, so it's a good time to transition into it.

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

Day 1

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

Press: 75%x5, 85%x3, 95%x1+

Close Grip Bench: 65%x5, 75%x5, 85%x5 

Lats, Upper Back, Triceps, Biceps 

Day 2

7x2 Split Jerk - heavy but not maximal, rest 60-90s

Deadlift: 75%x5, 85%x3, 95%x1+

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

Hamstrings, Low Back, Abs 

Day 3

10x2 Snatch High Pulls from the hip + 1 Hi-Hang Snatch - heaviest possible, rest 60s

Bench Press: 75%x5, 85%x3, 95%x1+

Lats, Upper Back, Triceps, Biceps 

Day 4

7x2 High Hang Clean + 2 Split Jerks - heavy but fast, rest 60s

Squat: 75%x5, 85%x3, 95%x1+

Straight Leg Deadlift: 65%x5, 75%x5, 85%x5

Hamstrings, Low Back, Abs 


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


power snatch 3-2-4x2


5 push-ups between strength sets

Group Workout

row 1k at 2k race pace
rest 5:00
squat 8x3/1:00 at 70%

Subscribe to our RSS Get our blog posts in your inbox

Sign up for classes
Free endurance program ebook