4/20/16-5/16 Strength Cycle

This cycle we are going to be focused on strength. The three areas that we will be focused on will be overhead, the first pull, and trunk/leg strength....oh yeah I guess that is basically the whole body. Ff you follow the times you could say that it is spiritual training by physical means... IF you work hard enough. Strength cycles are the easiest cycles to skimp on the work ethic but it will be evident who those people are when our next power cycle rolls into town. So don't be a coward and stay connected to the bar (no wandering/lallygagging), if you're not then you should apologize to your training partners for creating and oxygen deficient training environment...that's only a half joke.

Don't grind through this, yes it is a strength cycle, and yes it is difficult but we are always focused on perfection of movement. If the movement is not perfect (or on it's way to being perfect) then it's not worth much, so reduce the weight and make it perfect. No dirty looks from any of you either...

Monday
15 min 1's Snatch 85-95%
8 min 1's Pause snatch 5 sec pause@ knee
8 min Snatch pull from riser w/ 6 sec negative
10 min 3's Hang snatch+10 first pull+ 5 Praxis pull
10 min 4's Back squat (last rep of each 4 has 6 sec pause)
5 min Hollow Rocks (2 on 1 off 2 on)

Tuesday
15 min 1's Clean 85-95%
8 min 1's  Pause clean 4 sec pause 1 inch below knee
8 min 3's  Max effort Hang clean
10 min 3's Push press
10 min 4's lift off and hold 6 sec (follow through pull on last rep of each 4)
5 min triple extension holds (5x15 sec AHAP)

Wednesday
10 min 1's Snatch power position +85% effort
10 min 1's Clean power position +85% effort
10 min Muscle snatch+ 3 Drop snatch
10 min Tall clean thruster+ 3 Back squat
15 min 3's Front squat
100 sit ups

Friday
15 min Jerk (focus on perfect footwork)
10 min 2's Halting jerk 4 sec pause (do not dip your elbows you look like Quasimodo and you better not curl your pelvis under either unless you want to look like Urkel)
10 min 2's Push press
10 min 3's Power jerk
10 min Depth jump

Saturday
5x3 Back squat (you don't squat you don't participate in the mock meet.)
Mock Meet
(Remember that the mock meet is just three attempts for a max snatch and three for a max clean and jerk. Take time to warm up and take reasonable amounts of time to rest between attempts, but this should be the shortest day of the week just stay focused and kill it.)
10 min 2 reps each leg Max overhead lunge (kiss the knee on the floor)

We squat a little more often during this cycle than usual but the time domains are shorter so make sure you hit it hard during those times and don't take half of the time working up in weight. They are at the end or close to the end of each workout so you should be fairly warm. So get after it.
 

Deload week 4/13-4/18

All of the weight this week will be the weight of the bar only. It is for a reason so don't try and be a hero, you will have plenty of weight next week.

Monday
30 Snatch (5 sec pull from floor to power position then explode.)
20 muscle snatch
10 full snatch
40 BTN Snatch press
30 OHS
100 Sit ups
50 V-ups
25 Hollow Rocks

Tuesday
40 First pull (Clean grip with slow movement and 3 sec pause at the knee)
30 Pull to full extension with 3 second pause at full extension i.e. shoulders up and on tippy toes
30 Tall clean
20 full clean
6 min wall sit

Wednesday
50 tall jerk
30 Halting jerk (3 sec pause at the bottom of dip)
20 Split jerk
30 Shoulder press
30 Push Press (4 sec negative)

Friday
40 3 stop snatch pull (3 sec at each stop)
40 3 stop clean pull (3 sec at each stop)
40 Pause front squat (3 sec at the bottom)
30 OHS

Saturday
Rest (Get out of the gym and go do something fun. Next cycle will only be fun if you are a masochist.... for real