The next 8 weeks we will be following a strength cycle covering the three big fundamental lifts (bench press, squat, and deadlift), we will also be attacking the snatch and clean and jerk.   The rep scheme for the big lifts will start off as Hypertrophy (muscle building) reps and as the weeks go on they will become more strength targeted. This is a great way to build lean muscle mass and also prepare our muscles for heavier lifts that will follow.   Rest between sets is essential as your muscles need to recover properly so it is ready for the next set. If you don’t wait long enough then the muscles will be too fatigued to get the most out of the next set!   Follow the percentages as closely as you can, if you are failing the reps then drop the weight. Don’t let your ego get in the way off performing correct technique.  Athlete Programme 8 week Strength Cycle Week 7 of 8
A)   Strength
Back Squat
1 x 6 @ 80% of 1RM
2 x 4 @ 85%
2 x 2 @ 90%
Rest 2mins after ea set (6 sets total)
 
B)   DT work
5 rounds 205/145lb
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
3 rope climbs
After each round rest 2 mins
 
C)   Running Intervals
Every 4 mins x6:
400m run
A)   Floating Clean Pull
3 x 5 @85% of 1RM
 
B)   Clean and Jerk Work:
EMOM 9 power clean and jerk
Min 1-3: 3 touch and go @65%
Min 4-6: 2 touch and go @70%
Min 7-9: 1 touch and go @75%
 
C)   Metcon
For Time:
33,27,21,15,9 of:
Wall Balls 20/15lb
TTB
A)   Strength
Deadlift
1 x 6 @ 80% of 1RM
2 x 4 @ 85%
2 x 2 @ 90%
Rest 2mins after ea set (6 sets total)
 
B)   Aerobic Conditioning:
5 rounds of:
20/15 cal bike
20/15 cal ski
20/15 cal row
 
C)   Gymnastics
EMOM 15
Min 1: 10 metre handstand walk
Min 2: 50-70 double unders
Min 3: 3-6 burpee ring muscle up
A)   Floating Snatch Pulls
3 x 5 @85%
 
B)   Snatch Work
EMOM 9 Power snatch
Min 1-3: 3 touch and go @65%
Min 4-6: 2 touch and go @70%
Min 7-9: 1 touch and go @75%
 
C)   Metcon (overhead cond)
AMRAP 15:
15 x Overhead barbell squats
20m Single arm overhead walking lunges
12 Chest to bar pull ups
A)   Strength
Bench Press
1 x 6 @ 80% of 1RM
2 x 4 @ 85%
2 x 2 @ 90%
Rest 2mins after ea set (6 sets total)
 
A)   Front Squat:
5,4,3,2,1 increasing weight
Each set must start from the ground
Rest 2 mins after ea set
 
B)   Anaerobic conditioning
Every 4 mins for 5 rounds
400m row
You want to be pushing right on threshold
Try keep all times within 2 seconds of eachother
A)   Swimming:
Warm up:
2 sets
50m free
50m kick
 
B)   Workout:
Min on min off for 20 mins
Freestyle swim
 
C)   Technique
3 rounds of:
1 lap left side stroke
1 lap right side stroke
1 lap breaststroke
Rest/Stretch