Week 1 – Oct 30-Nov 5

Congrats to everyone on an awesome week and weekend of maxing and competition! It was great to see a lot of PRs and a few people doing their first meet. All your hard work has paid off and hopefully it has only made you excited to keep going!

This cycle will be based on front squats for most of the first 5 weeks, followed by a few weeks of competition prep leading up to our mock meet in December.

The squats start on day 5 of this week, and the first few days should be seen as optional, and are not representational of what the rest of the cycle will look like – it can be beneficial to take a few days completely off, especially if you were feeling really beat up by the end of the last cycle (a lot of us were). These are options for some fun stuff to do in the gym if you’re feeling ok. In any case, try to come into the start of the squats as well-rested as possible – they’re going to be tough.

Check out Cville Strength instagram for videos and pics from this weekend!

Day 1

  • Sotts press x 5 x 3
  • Snatch up to 75% for singles, identify technique points to work on during this cycle
  • Press in clean x 5 x 3
  • C&J up to 75% for singles, identify technique points to work on during this cycle
  • 6 rounds:
    • In 1 min:
      • 6 DB thrusters, heavy as possible
      • Max (C2B) pull-ups
    • Rest 1 min
  • 10 min EMOM, alternating:
    • 10 reverse hyperextensions
    • 10 dragon flags, or 20 hollow rocks

Day 2

  • Muscle snatch + snatch balance, work up to a heavy (1+3)
  • Muscle clean + squat jerk, work up to a heavy (1+3)
  • 5 rounds for quality:
    • 10 twisting slam ball throws / side
    • 10 upright rows
    • 5 GHD hamstring curls or (assisted) negatives
    • 10 Turkish sit-up / side
    • 10 (strict, stationary) dips

Day 3

  • Slow motion snatch x 5
  • Snatch pull + snatch up to 75% for singles, continue to identify technique points
  • Slow motion clean + slow motion jerk x 5
  • Clean pull + clean + jerk dip + jerk up to 75% for singles, continue to identify technique points
  • 21-15-9 reps for time:
    • Wall balls (20/14)
    • KB swings (70/53)
    • Calories on rower

Day 4

Rest and prepare yourself for front squat paradise

Day 5

  • Press in clean 5 x 5
  • Snatch with 5 sec pull to power position 75% x 1, 8 min EMOM
  • Palov press x 10/side x 3
  • Behind the neck split jerk 75% x 1, 7 min EMOM
  • Monster walk sequence (20 side to side, 20 forward/back, 30 march in place)
  • Front squat 70% x 6 x 6 (no belt – if too heavy, go light enough that you don’t need a belt)
  • Mandatory mobility work, focus on quads

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