Monday GS&C
Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3 of 6 Strength | Olympic Lifting Cycle
Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
Complete as many rounds as possible in 10 mins of:
1 Power Clean, pick load
5 Handstand Push-ups/ Challenging Push Up
15 Air Squats
Pushing Options:
HSPU
Pike Push Up
Hand Release Push Up
Push Up
Elevated Push Up
Saturday GS&C
40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Burpee
Sit-up
Friday GS&C
Clean & Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 2 of 6 Strength | Olympic Lifting Cycle
Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
6 rounds for time of:
5 Power Clean & Jerks
10 Box Jump Overs
Thursday GS&C
Every 1 min for 6 mins, alternating between:
Kettlebell Around-the-World, pick load, 45 secs
Kettlebell Hollow Flutter Kick, pick load, 45 secs
Complete as many rounds as possible in 25 mins of:
Farmer Carry, pick load, 200 m
35 Bike Calories
25 V-ups/ Tuck Up/ Sit Up
15 Push-ups
STRENGTH SQUAD
Strict Press Max Effort and Hinge Giant Set
Wednesday GS&C
Tempo Back Squat 5-5-5
Tempo @31X1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Scaled Option:
For time:
Row, 750m
40 Thrusters, 45/35 lbs
30 Jumping Pull-ups or Ring Rows