New Cycle! 1.1, June 11-17

From Cal: I’m officially turning over Cville Strength programming to Maddie. We’ve worked on this mesocycle together and I’m excited to see her keep everyone securely on the PR train and welcome some new people aboard.

I’ll be mostly gone for the next few weeks and then back in Charlottesville for most of July before I move for good. It’s been a pleasure and an honor to coach everyone for the past years, and I’ll really miss it.

From Maddie: Hey, everyone! I hope everyone finished this last program strong and had successful experiences going for maxes. Congratulations to everyone who competed and everyone who hit PRs! We wont be going for heavy singles for a while now. This conditioning cycle, leading into a similarly focused strength cycle, well be focusing a lot on our turnovers and receiving positions (and laying the super-important foundational work for hitting PRs down the road). Lets keep the turnovers speedy, tight, and active! Dont be intimidated by all the writing below—if followed with limited rest as prescribed, none of these workouts should take too long. Some of the exercises have prescribed ranges instead of hard numbers for reps and percentages, which leaves room for you to adjust the program so that form remains pretty crisp, even as we might get pretty fatigued at first adjusting to higher volume. Find what challenges you!

As always, if you are doing 3 days a week, do day 1-3-5.

Pictures and videos from our meet are at https://www.instagram.com/cvillestrength/

Day 1

  • hang (top of knee caps) snatch 65-72% x 3 x 5, every 2:00
  • power clean+clean 65-73% x (2+1) x 5, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 60-70% (of snatch) x (1+3) (of snatch)
    • min 4-6: front squat 55-65% x 4
    • min 7-10: back squat 55-65% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 75% x 3 x 5
  • 3-5 times with minimal rest:
    • pendlay row x 8, moderate
    • double kb deadlift x 8, heavy
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 70% x (1+2) x 4
  • clean from blocks 72% x 1 x 6 (mid thigh)
  • clean deadlift, triples starting at 80% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavy
    • Snatch grip OH hold :30 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 73% x (2+1) x 5
  • hang clean (tops of knee caps) 73% x 3 x 5
  • push press+jerk with 5 sec pause in catch of jerk (4+1) x 5, start moderate and build as able
  • 1+ 1/4 back squat 50% x 4 x 5
  • 3-5 times with minimal rest:
    • unweighted back extensions x 15-20
    • russian twists with medicine ball 20/side
    • 50m sled sprint, heavy as possible while still sprinting

Day 4

  • snatch from blocks (mid thigh) 72% x 3 x 5
  • no foot clean 72% x 2 x 5
  • clean high pull+ hang clean high pull+high hang clean high pull 72% x (1+1+1) x 5
  • reverse plank :30 x 4
  • EMOM 10 minutes
    • min 1: 100m row, snatch grip hang remaining time
    • minute 2: rest

Day 5

  • snatch, all EMOM:
    • 70% x 1 x 5
    • 73% x 1 x 5
    • 76% x 1 x 5
  • clean+jerk, every 90 sec
    • 70% x (1+1) x 3
    • 73% x (1+1) 3
    • 76% x (1+1) 3
  • front squat 10-10-10 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s