Monday, May 1, 2017

Strength and Power Cycle 4 Week 1


New cycle for the 4:15 class starts this week. Everyone is welcome to join. We'd like it if you commit to 4 days a week (we offer class 6 days, so you have 2 make-ups available) for the full 4-week cycle.

We've been doing this program for 12 weeks and it's working great. We made some observations and want to switch a few things around.

Maybe it's because I'm old and weak, but having deadlifts in the middle of the week was killing me. So we swapped squat day and deadlift day. Looking at the order, it makes more sense anyway - you always want to end your day/week on deadlifts.

We start the week with the easiest lift to recover from. The standing press is going to be your lightest lift and uses the fewest big muscles. We end on the deadlift, and that one always makes you feel like you've been run over by a truck.  Since order matters, change #2 is that we want you to do the week in the order we write it. So the first day you're in the gym, do press day. Day #2, squat day...and so on. This means we all won't be doing the same thing every day. It will make it a bit harder on Jordan to keep track of what everyone is doing, but I think the program will be more effective.

And finally a note to our newbies (anyone who hasn't been lifting with us for a year yet): some of you are getting stronger faster than we're retesting. If you're getting more than about 7 on your 5+, or 5 on your 3+, or 3 on your 1+ sets, you're probably too strong and your percentages are off. Feel free to go a bit heavier. We'll retest at the end of this cycle.



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

Day 1

15 minutes to establish a 1RM Snatch - no more than 5 heavy attempts

15 minutes to establish a 1RM Clean & Jerk - no more than 5 heavy attempts

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

Close Grip Bench: 50%x10, 60%x10, 70%x10

Lats, Upper Back, Triceps, Biceps

Day 2

5x2 Snatch just below the knee 85% - rest 75 

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

SLDL: 50%x10, 60%x10, 70%x10

Hamstrings, Low Back, Abs 

Day 3

5x3 Clean & Jerk 75% - rest 60-80 

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

Lats, Upper Back, Triceps, Biceps 

Day 4

5x3 Snatch 75% - rest 60-80 

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

Front Squat: 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

front squat 5-3-2-3x2

Accessory/Skill

2 TGUs between strength sets

Group Workout

AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats

record this score, it's a benchmark workout
compare to 02/06/17



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