Monday, April 24, 2017

Strength and Power Cycle 3 Week 4


If you've been thinking about giving the strength class a try, this week is the perfect week to join in the cycle. We're on a deload week (which I, personally, really need!), so this week is perfect for new folks to test their maxes and learn how the cycle works.

For those of you who have been doing the program: I stress yet again, that you need to take deload seriously. You've been working hard the last three weeks and if you don't give your body a chance to recover, you'll burn out. Don't let your ego beat you down. These light weights are the perfect chance for you to slow down and make sure each rep is 100% perfect.



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

Day 1

7x2 High Hang Snatch - heavy but fast, rest 60s

Press: 40%x5, 50%x5, 60%x5

Close Grip Bench: 40%x5, 50%x5, 60%x5

Lats, Upper Back, Triceps, Biceps 

Day 2

10 min to work up to a heavy Power Clean + Power Jerk

EMOM 7: 2 Power Clean + Power Jerks at 90% of above

Deadlift: 40%x5, 50%x5, 60%x5 

Front Squat: 40%x5, 50%x5, 60%x5

Hamstrings, Low Back, Abs

Day 3

7x1 3-Position Snatch (low to high) - heaviest possible, rest 60s

Bench Press: 40%x5, 50%x5, 60%x5

Lats, Upper Back, Triceps, Biceps 

Day 4

5x2 Clean and Jerk {c&j85}, rest 60-90s.

Squat: 40%x5, 50%x5, 60%x5 

Straight Leg Deadlift: 40%x5, 50%x5, 60%x5

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

snatch pull 5-3-2-3x2

Accessory/Skill

2 windmills between strength sets

Group Workout

work up to a new front squat 1RM



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