Our new strength cycle starts today!
We are using Catalyst Athletic’s Classic Lift Position/Technique Cycle for Snatch, Clean & Jerk, and supplemental movements. For your percentages you should be using a conservative goal 1RM. For example, if two 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 continuing to use 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 two 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 did not hit a new 1RM, add weight to your training max from two weeks ago. Add 5-10 pounds to Squat and Deadlift. Add 2.5-5 pounds to Bench Press and Shoulder Press.
MONDAY
WEIGHTLIFTING
SN 6×3 @60% on a 2:00 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 2 sets of HSPU
min 2, 5, etc) 5 PCN
min 3, 6, etc) Rest
*goal: can go up in reps of HSPU but not back; can go up in weight on PCN but not back; compare weight to 1/24/22
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×4 @75%
-do whichever squat you are not doing on Fridays
SN segment pull (1”, knee, hip, finish) + SN Pull 4×3
-(1 rep = segment pull + regular pull)
-no prescribed percentages, should be able to go up for 3 weeks
-ideally this is done before class
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (training)
Run no more than 3x1200m, 2:00 rest
30 min cutoff
*goal: should be same pace as 3/18/22 and 3/31/22; consistent (not negative) paces, all at your goal 5k pace
For example: your goal 5k is 27:00 which breaks down to a 9:00/1600m pace, which breaks down to a 2:15/400m pace
SUPPLEMENTAL TRAINING
3 sets:
15 Barbell Curl
10 SA Seated Cable Row e/s
5 sets:
PP + BtN JK + JK (5 sec hold in split)
-no prescribed percentages, should be able to go up for 3 weeks
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (competition/test)
A/B, alternating full rounds, 16 RFT:
9 Bar-Facing Burpee
6 UB Thrusters
3 Strict Pull Ups
*goal: make pull ups as difficult as possible while still maintaining good, strict technique
SUPPLEMENTAL TRAINING
3 sets:
10 SL KB/KB RDL e/s
15 W Sit Ups
15 W Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 6×2 @60% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 20 (5/5/5/5) SA DB HGPCNJK
*goal: can go up in weight, but not back; focus on small, beautiful sets of skill work
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 TRAINING
SN BAL 5×3
-no prescribed percentages, should be able to go up for 3 weeks
-ideally this is done before class
CN segment Pull (1”, knee, hip, finish) + CN Pull 4×3
-(1 rep = segment pull + regular pull)
-no prescribed percentages, should be able to go up for 3 weeks
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
CONDITIONING (training)
4 cycles of 4:00 AMRAP, 1:00 Rest:
Row 500m
5 Strict TTB / Strict Hanging Leg Raise
15 RKBS (55/35 lbs)
15 WB (20/14 lbs)
continue AMRAP where you left off
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
5 HGPSN (95/65 lbs)
10 BJO (24/20”)
20 DU
*goal: sprint effort
SUPPLEMENTAL TRAINING
3 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 60%, then singles with 2-3% jumps up to a heavy single for the day
CNJK – warm up to 60%, then singles with 2-3% jumps up to a heavy single for the day
