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/ActivationHip Halo Warm Up-into-3 sets:1:00 Assault Bike (increase speed)10 Alternating V-Ups3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats2. Workout Prep3 sets:5/4 Calorie Assault Bike (at workout pace)4 GHD’s2 Back Squats (build-in weight)**Practice transitioning from the ground to the back rack position.
Advanced:5 sets (10:00)8-10 Kip Swings5-8 Strict Toes to BarIntermediate:5 sets (10:00)6-8 Kip Swings5-8 Strict Knee Raise + ExtensionBeginner:5 sets (10:00)5 Kip Swings (Stand on tiptoes if needed)5-8 Strict Hanging Knee Raise
15 CAP
5 Rounds
:30 Hang Hold
20 Plank Jacks
:30 Squat Hold
20 Lunges
Every 3:00 (7 sets)
2 CAP Each Set
RX10/8 Calorie Assault Bike15 Sit Ups9 Back Squats (135/95)
RX+12/10 Calorie Assault Bike12 GHD’s Or V-Ups9 Back Squats (155/105)
Target time each set: 1:30-1:45
15/12 Calorie Assault Bike (Echo 12/10)15 GHD’s Or V-Ups9 Back Squats (185/125)
15-12-9
WBS (20/14)
Push Ups
Gym Pain Blood Flow Restriction