New Cycle! Week 1

Congrats on surviving the “fun” week! This cycle will ramp up the volume a little bit, especially in the squats, in preparation for our heavy squat cycles as we go into winter. Volume is not an excuse for poor technique, though – if your lifts are consistently bad, go lighter than prescribed. Snatch doubles should not be one good snatch and one sketchy one, and sets of 10 back squats should not be 3 good ones and 7 loose ones. Stay focused and make every rep count.

As promised, there is also have a recommended conditioning workout below. Consider doing this on one of your rest days – it shouldn’t tax you too much, but it will help with GPP and keep your mobility primed.

Day 1

  • Overhead squat heavy single
  • Tall snatch light x 3 x 3
  • Snatch 80% x 1 x 4, 75% x 2 x 3
  • Clean + FS, three attempts at a heavy (1+4)
  • Back squat 55% x 10 x 3
  • Get 50 strict T2B or knee raises and 50 (weighted) back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Mid hang power snatch + OHS, 3 attempts at heavy (1+3)
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 75% x (1+1) x 4, 70% x (2+1) x 3
  • Snatch DL 100% x 5 x 4, reset each rep
  • Get 50-70 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 83% x 1 x 3, 75% x 3 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 80% x (3+1) x 5
  • Push press + front squat, take three attempts at a heavy (5+8)
  • Get 3 min/side of side planks and 40-50 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 75% x (2+1) x 5
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 75% x (2+1) x 5
  • Clean DL 100% x 5 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 85% x 1 x 4, then 75% x 3 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 85% x (1+1) x 3, then 75% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 65% x 6 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

 

Recommended Conditioning:

Alternating EMOM, for 20min:

  • Min 1: 7 T2B and 10 DB thrusters
  • Min 2: 10-15 cal row

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