New Strength Cycle Begins!
Overview:This cycle is designed to help gain strength and consistency in the Olympic lifts with added power lifts mixed in. We will work on the Snatch (squat), Clean (squat), and Push Jerk. Throughout the span of 8-weeks, we will be performing lifts at a set time (on the minute) to allow for adequate and consistent rest. Strength will be held to just 3 days a week, with two lifts performed on 2 of the days and a single power lift on the 3rd.
1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo warm-up-into-3 sets:5 Clean Grip Deadlifts5 Muscle Clean + Strict Press5 Hang Squat Clean5 Push Press5 Squat Clean and Push Jerks* perform with a PVC pipe or empty bar *2. Strength PrepTake 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed.3. Workout Prep2 sets:3 Pull Ups3 Push Ups
1RM Squat Clean and Push Jerk* rest as needed between lifts *
AMRAP 13
10 Box Jumps (24/20)
10 Cal Bike
10 KBS (53/35)
12 CAP
10 Rounds
RX7 Pull Ups7 Push Ups
RX+10 Pull Ups10 Push Ups
Target time: 7-9 minutes
No Change for Comp
2 Rounds
Max Effort 250m Row
- Rest 2 mins
Record time for each attempt
Barbel lMobility Freestyle Part 2