New Cycle and Programming for 1/3 through 1/8

Sorry for not getting this posted sooner, but here are the first 4 classes of our latest cycle focused on a combination of strength and conditioning. This should last for about 3 weeks and serve as a recovery period after some heavy and technical cycles. Happy New Year!

Saturday 1/3 STRENGTH WORKOUT

  • BKN Snatch (get low, STAY ON HEELS), 60/2×4
  • Snatch, 70/2×8
  • Snatch DL (3 second negative), 110/3×3
  • Back Squat, 80/2×2, 65/5×8 EMOM
  • Pushup (with weight if possible), 5 Minute AMRAP (if >50, add weight next time)

Sunday 1/4 STRENGTH Conditioning WORKOUT

  • 5 rounds for time: Bear Complex @50% of clean, 10 Burpees
  • Pullups (with weight if possible), 5 Minute AMRAP (if >50, add weight next time)
  • Biceps, accumulate 50 reps of your choice
  • Airdyne – 5 rounds of 15 seconds AHAP, 2:45 rest (do in groups if needed)

Tuesday 1/6 STRENGTH WORKOUT

  • Jerk, 70/2×8 EMOM
  • Front squat, 80/2×2, 65/5×8 EMOM
  • Single leg split squat, light/8×3 each leg
  • Military press – EMOM, 5 reps starting at 50% and going up by 2kg/1kg till you can’t get 5 in a minute, then drop back to 50% for 3 more sets
  • Abs!

Thursday 1/8 STRENGTH WORKOUT

  • BTK Clean (work on squatting low), 60/2×4
  • Clean, 70/2×8 EMOM
  • Clean Deadlift (3 second negative), 110/3×8 EMOM (NO TOUCH AND GO, NO DROPPING)
  • Bent Row – EMOM, 5 reps starting at 50% and going up by 2kg/1kg till you can’t get 5 in a minute, then drop back to 50% for 3 more sets

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