Our new strength cycle starts today!
We are using Catalyst Athletic’s Strength & Power Development Phase for Snatch and Clean & Jerk. For your percentages you should be using a conservative goal 1RM. For example, if three weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would be 113 (possibly 118 if you have been lifting for fewer than 6 months).
We are back to using Wendler 5/3/1 for BKSQ or FRSQ, BN, DL, and PR. Remember that for those four we start with 90% of our max, and we use this as our “training max”. This is a very important part of this method, so do not ignore it! For example, if three weeks ago you set a new 1RM on Bench Press at 250 lbs, your training max is now 225 lbs (250*0.9 = 225).
If you are unsure of what your actual max is, err on the conservative (read: lighter) side.
“The game of lifting isn’t an 8-week pursuit. It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than 50.” – Jim Wendler, 5/3/1: The Simplest and Most Effective Training System for Raw Strength
MONDAY
WEIGHTLIFTING
3 Position SN (mid-hang, knee, floor)
5×1 @65, 65, 70, 70, 70% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) Rower racing start + 10 strokes at target pace
min 2, 5, etc) 6 OHSQ
min 3, 6, etc) Rest
*goal: make your target pace on rower your 500m sprint pace (as fast or slightly faster than you want to go tomorrow); try to get to and stay at (not slower or faster) your target pace as soon as possible; full ROM on OHSQ; can go up in weight but not back
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
6 @60%, 6 @65%, 5 @70%, 4×4 @75%
-or-
FRSQ
8 @60%, 6 @65%, 5 @70%, 3 @75%, 5@70%
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (training)
Row 6x500m 1:1 (no more than 2:00 rest)
*goal: consistent or negative splits; compare to 12/23/21
ACCESSORY – 3 sets:
15 DB Bicep Curl e/s
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (training)
1 Rd every 2:15 for 8 Rds:
5 CTB PU
10 WB (20/14 lbs)
15 RKBS (70/55 lbs)
*goal: consistent or negative splits on round times; move quickly from movement to movement
ACCESSORY – 3 sets:
12 Good Morning
15 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
3 Position CN (mid-hang, knee, floor) + JK
5×1 @65, 65, 70, 70, 70% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 1:00 Bar MU / Ring MU / Pull Up skill work
“evens”) 14 (7/7) SA DB HGCNJK
*goal: small sets of beautiful reps, whatever version of each movement you’re doing; can go up in weight on DB but not back
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL WEIGHTLIFTING
RDL 5×8 @65% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
CONDITIONING (competition/test)
AMRAP 16:
8 PCN (155/105 lbs)
12 HSPU
*goal: strategerize how to break up each movement so that you break it up less as the workout goes on; memorize what size sets feel manageable
ACCESSORY – 3 sets:
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 6 RFT:
50 DU
15 STO (75/55 lbs)
10 TTB
*goal: break up movements as little as possible; set a sprint pace and hang on for as long as possible
ACCESSORY – 3 sets:
12 V Bar Pulldown
15 OH DB Tricep Extension
