Monday, May 8, 2017

Strength and Power Cycle 4 Week 2


We only had 4 women compete this weekend, but they still earned enough points to come in third!

If you're interested in getting ready for the next meet, now's a perfect time to transition over to the weightlifting team for a cycle or two. 



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

Day 1

12 minutes to establish a 1RM Jerk - no more than 5 heavy attempts 

5x2 Clean from below the knee 75% - rest 60   

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

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

Lats, Upper Back, Triceps, Biceps 

Day 2

10 minutes to establish a 1RM Snatch from below the knee - no more than 5 heavy attempts. 

Squat: 70%x3, 80%x3, 90%x3+ 

SLDL: 60%x8, 70%x8, 80%x6

Hamstrings, Low Back, Abs

Day 3

Every 30 sec for 5 minutes complete 2 snatches 75%

Every 30 sec for 5 minutes complete 1 Clean & Jerk 75% 

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

Lats, Upper Back, Triceps, Biceps 

Day 4

5x2  1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk 65% (of 1RM Clean & Jerk) - rest 75 

Deadlift: 70%x3, 80%x3, 90%x3+ 

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

Hamstrings, Lowback, 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

squat 5-3-2-3x2

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds for a sense of urgency
row 500m
pick up something heavy and carry it outside
run to the red door and back
bring the heavy thing back to the rower



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