Monday, May 22, 2017

Strength and Power Cycle 4 Week 4

All photos by Dave www.lane1photos.com
Dave was back at the gym this weekend, and as always he got his camera out and took these great photos of our athletes in action. Left to right Josh, Isabella, and Mark.

For the strength program this week, it's a deload week. You know the story now, take it easy and relax, you ended last week pretty heavy. Next week is test week.

I know there are a few folks who are going to be starting the strength program this week, take this week as a ramp-up week: work up to heavy 5s and call it a day.


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

Day 1

5x1 Power Snatch 70% - rest 75 

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

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

Lats, Upper Back, Triceps, Biceps 

Day 2

2x1 Snatch 80%, 85%, 90% - rest 60-90 

2x1 Clean & Jerk 80%, 85%, 90% - rest 60-90 

Squat: 40%x5, 50%x5, 60%x5 

SLDL: 40%x5, 50%x5, 60%x5

Hamstrings, Low Back, Abs

Day 3

Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 - rest 60-90 

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

Lats, Upper Back, Triceps, Biceps 

Day 4

Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 - rest 60-90 

Deadlift: 40%x5, 50%x5, 60%x5 

Front Squat: 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

press 5-3-2-3x2

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

10 rounds of the complex
power clean
front squat
push press
thruster



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