MONDAY 6.6.22
New Strength Cycle - Who Dis
LIFT HEAVY - Squats n Push Press - 20 Minutes to Complete 4 Sets EACH of
1 Pause Front Squat + 2 Back Squat @ 75% FS1RM
5 Push Press @ 70% 1RMPP
Athletes go back and forth between movements until they complete all 4 rounds
BREATHE HARD - EMOM 8
M1) 8 Thrusters @ 50% 1RM Front Squat (from floor)
M2) 15 Toes to Bar
Squat Logistics: From Rack
Athletes perform 1 pause front squat (:02 at bottom), rerack bar, then immediately do 2 back squats
Why: Pause Front Squat to build positional strength and confidence standing up heavy cleans
Back Squats to train speed and explosiveness
Push Press Logistics: From Floor
Athletes power clean bar to start then perform 5 Push Press. Pause overhead :05 last rep each set.
Why: Push Press to build overhead strength and stability. Stronger push press = stronger jerks, overhead squats, snatches, and handstands
From the floor to get athletes more comfortable with power cleans
Cycle Progressions: 8 Weeks of Linear Building
Squats will add 2-3% each week terminating at 90% of 1RMFS in week 8
Push Press will add 2% each week terminating at 85% 1RMPP
TUESDAY 6.7.22
LIFT HEAVY - Bench Press - 12 Minutes
5x10 @ 60% 1RMBP
BREATHE HARD - E2MOM 16
A) 10 Strict Tempo Pull-ups + AMRAP Starfish V Ups
B) Row 30/24 Calories
Athletes may use bands as needed to get full ROM and control
:02 chin above rim, :02 controlled descent
WEDNESDAY 6.8.22
LIFT HEAVY - Hip Clean Doubles - 15 minutes
50-60-70-75-80-85%+
2 reps at each weight to be performed within 20 seconds of each other
BARBELL CARDIO - 15 Minutes
10-8-6-4-2 Touch n Go Power Snatch
40-50-60-70-80% 1RM
Perform each set unbroken
Rest 1-2 minutes between sets
Athletes who finish early may do heavy power snatch by feel
THURSDAY 6.9.22
Functional Bodybuilding 7:30am & 6:30pm
For Time
10-20-30 reps each
Hang Power Curl 50/35 lbs
Hand Release Push-ups
9 Minute Cap
EMOM 20
M1) Tempo Banded Pull Downs
M2) Tempo Banded Tricep Ext
M3) Pallof Press
M4) 16 Goblet Curtsy Lunges
M5) AMRAP Plate Sit Ups
Work :45 during minutes 1-3
Breathe Hard 5:30pm
Every 6:00 for 36:00 Alternate Between
A) 1000m Row + 10 Burpees Over Rower
B) 50/40 Calorie Bike
C) Terrible Stair Run + 10 Burpee Broad Jump
Goal is to finish each piece in the 4-5 minute range and use remaining time to rest.
FRIDAY 6.10.22
Sumo Deadlift 4RM - 15 Minutes
TGIFunctional Bodybuilding EMOM 16
M1) 5 Tempo Strict Toes to Bar
M2) 10 Double DB Bulgarian Split Squats Right
M3) 10 Double DB Bulgarian Split Squats Left
M4) 20 Alternating DB Overhead Press
SATURDAY 6.11.22
Teams of 2
40 Hang Power Cleans 95/65 lbs
80 Front Rack Lunges
120 Ring Dips / HR Push-ups
80 Burpees Over Bar
40 Thrusters
At 0:00 Run 800m
At 10:00 Terrible Stair Run
At 20:00 Run 800m
SUNDAY 6.12.22
Sprint Interval EMOM 24
M1) Row 25/20 calories
M2) Rest
M3) Bike 20/15 calories
M4) Rest
Buyout - For Time
Terrible Stair Run
50 Burpees
10 Minute Cap