October 8 – October 14

I hope everyone enjoyed the past switch over week. We had some great Charlottesville Strength team moments, and even some team conditioning! We’ll be trying to make that happen more often- anyone is welcome to join! This is our first week of a new conditioning cycle. Conditioning for what? Front squats to come! With this in mind, we will be focusing on upper back and core stability and strength, as well as knee joint and squat stability and symmetry. This is, of course, in addition to the technique and speed nature of conditioning cycles. Some of these squat variations are tough, but I promise you they serve a purpose! Enjoy and never hesitate to ask questions 🙂

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 5 x (1+1+1) @ 65%
  • Clean high pull + power clean + hang clean from knee 5 x (1+1+1) @ 65%
  • Back squat 1 every 30 sec x 12 @ 60% focus on speed up
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×5 @ moderate weight
  • Single arm OH walking lunges 3 x 10 m/side @ moderate weight

Day 2

  • Snatch drop build to challenging, but not maximal, set of 5
  • Technique primer: jerk balance 4 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk 5 x (1+1+1+1) @ 60-70%
  • Core work, 3 rounds with as little rest as possible:
    • Standing twists x 15/side
    • GHD hip extensions x 10 + max hold
    • Front leaning rest on rings x 20-30 sec

Day 3

  • Power snatch + low hang snatch  5 x (1+1) @ 70%
  • Power clean triples, on last rep only 3 sec pause in catch then continue into front squat x 5, building each set up to challenging, not max, triple
  • Time under tension front squat * + full front squat 3 x 8 + 4 @ light weight
  • KB/DB death march 3 x 20 m @ moderate weight (https://www.youtube.com/watch?v=2o_lal2jpQc)
  • Accumulate in repeatable sets, with little rest as possible in between, total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 5×4 @ 80% (clean)
  • DB split squat with medial band 3×10-12/side @ light weight (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 3, ~ 3 minutes rest in between each set
  • Incline DB barbell press 3 x 10-15 @ moderate weight
  • 20- 30 min AMRAP:
    • 10 kcal bike
    • 20 m/ side single arm bottoms up KB carry
    • 60 seconds jump rope
    • + 10 kcal/10 meters/30 seconds each round

Day 5

  • Clean+ front squat+ split jerk 5 x (1+1+1) @ 70-73%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 70-73%
  • Tempo back squat, 33X0 5×4 @ moderate weight
  • 3 rounds:
    • Front rack carry x 30 m/side, moderate to heavy
    • DB box step overs x 8/side, moderate
    • KB side bends x 10/side, moderate to heavy
    • Hollow hold x 20-30 sec

Recommended conditioning:

  • 10 min AMRAP:
    • 15 kcal bike
    • 12 kettlebell swings
    • 9 box jumps
    • 2 min rest…then…30 burpees for time!
  • 2 x 4 min AMRAP, 2 minutes between each:
    • 10 kcal row
    • 12 wall balls
    • 15 double unders or 30 single unders

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