Advanced programming (power cycle) week 5

Day 1

A) Power

-Overhead Squat: Build to today's 2-RM

 

-Every 2' x 7 sets

Snatch x 1 rep

 

B) Strength

Back Squat

5 @55%

5 @65%

3 @75%

2 @85%

2 @90%

Every 3' x 3 sets

5 reps @85%

 

C) Work Capacity

Amrap 8'

2-4 muscle ups

8 squat snatch 40/30

*adding 10kg each round

 

D) Midline

750m row

75 ab-mat sit-ups

500m row

50 weighted sit-ups

250m row

25 more weighted sit-ups

Day 2

A) Power

Tall Clean + Push Press

3x2+3 @40-50%

3x1+2 @50-60%

 

Hang Clean from blocks (Just above the knee) Heavy single for the day. No more than 20'

 

B) Strength

Speed Deadlift

8-6-4-2

by feel, though but fast!

 

Deadlift

Go for a heavy set of 5

 

C) Work Capacity

4 rounds for time

21 cal bike

15 Strict pull-ups

9 bench press @70%

Day 3

A) Swim session

 

 

 

A) Recovery flow

0:00-15:00

20+20m Crossbody Farmer walk (OH, Hang)

10m low bear crawl

10m low bear crawl L

10m low bear crawl R

15 banded face pulls

 

NFT

21 Strict TTB

42 Cal row

15 Strict TTB

30 Cal row

9 Strict TTB

18 Cal row

 

Easy monostructural/gymnastic work. (including HS Skill, gymnastic core)

Day 4

A) Power

-Muscle Snatch + Tall Snatch  x 1 +1 x 5 sets

 

Snatch From blocks (just above the knee) Heavy single for the day. No more than 20'

 

Jerk Drive + Jerk x 1+1, building to a heavish for the day, technique focus

 

Jerk dip x 2 x 4 sets

 

B) Work Capacity

[Facoltativo]

Amrap 12'

12 pull-ups

12 HSPU

500m row

Day 5

A) Power

Power Clean

5x2 @90-95% last week's 2-RM

 

Front Squat

Build to today's heavy 

Pause Front squat @ 33X1 + 2 Front Squats

 

B) Hypertrophy / Funcional strength

4 x 30" each station - 5-10" transiotion

1) DB Incline bench press

2) DB Bench flies

3) Double KB Row

4) Supinated Grip bar rows

rest 2' b/s

 

C) Aerobic Capacity

Min 1: Max Cal

Min 2: 50 DU, max cal

Min 3: 12 Burpees, max cal

Min 4: 16 BJO, max cal

 

*Repeat the cycle untile you reach 150 cal bike or 200 cal row


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