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

The new cycle starts Monday March 16th. Below will be posted a general version of the workout. Some of these exercises may be unfamiliar if you do not know them do not "wing it" ask your coach!

Rest for this cycle will be minimal. If you rest more than 90 seconds your rest period is sucking your life away.

Monday

15 min Snatch 4's (Full snatch re-grip on the floor. Better only be on the floor long enough for the bar to settle... I'm watching you)

8 min 3x1st pull-> rhythm to pocket+hang snatch

10 min 3's Drop snatch or Snatch balance

10 min Snatch grip RDL 21's

17 min
     A 5x8 Bar curl
     B 5x8 Overhead squat

Tuesday

15 min Clean 4's (Full snatch re-grip on the floor. Better only be on the floor long enough for the bar to settle... I'm watching you)

10 min 3xHang clean+Slow pull clean

10 min 3 First pull+Full pull

(Next two movements focus on the dip movements having a piston like motion.)

8 min 8's Push press (as slow of negative as possible)

10 min 8 partial+5 full front squat

15 min
     A 5x8 Ring dip
     B 5x30 Stick sit up

Wednesday

15 min 4's Jerk

10 min 2x1 Squat jerk+1 Split jerk

10 min 3's Drop jerk

10 min 5's Handstand push up (2x45/35+25)

15 min
     A 5x8 Scap row
     B 5x8 Split position back squat

Friday

8 min 4's Tall clean and Jerk

8 min 4's Muscle snatch

8 min 4's Panda pull

8 min 8's Floor press

5 min 50 pull ups

8 min 100 Box jumps 40-24/36-20 ( Land at or above power position on top of the box)

Saturday

Comp style warm up
Hit best # of Snatch and C&J

5x7 Back squat (3second pause in the bottom) 2 min rest between sets

If you don't understand some of these don't worry that is why you have a coach that happens to be the person who wrote this, so no worries.
This cycle has some interesting changes that will progress each week, so be patient and follow the rep schemes. Listen to your body and you won't go wrong.

Bear Barbell

Bear Barbell has a very simple goal. We want to make you the very best you can be. We use the Olympic Style lifts to do so. Our approach is a bit unorthodox by American standards but that's Okay, it works! You will get faster, stronger, and flat out better by working with us. If your goals are to compete in Olympic lifting, or to just get into great shape then great, we have a program, environment, and coaching staff to get you there.