Strength April 14th-18th, 2014

This is Week A from the Strength Cycle page.
Remember to move up in weight this week. 5-10 lbs. for upper body pressing/pulling movements, 10-15 lbs. for squating, and 10-20 lbs. for deadlift.

Monday April 14th

Strength
1) Back Squat 5x5
2) Back Squat 1xME @ 55% for 20 reps
3) Bench Press 5x5
4) Tempo Bench Press 3xME 331 @ 55%
    (3 sec down, 3 sec pause, quick up - work to failure - rest 15 sec between sets)
5) Pendlay Row 5x5

Accessory
superset x3
  8 weighted dips - heavy
  12 flys
  12 reverse flys

Tuesday April 15th

Oly
Pick one and work on speed and technique. Weight should be light enough that you can generate a good bit of bar acceleration. Objective is to develop good muscle memory while training fast twitch muscles fibers. For those just now learning the Clean, starting position should be high-hang only. Don't add the complexity of having to get around your knee just yet.
1) 6x 3 position Snatch @60%: high-hang, hang, floor with 3 sec pause at bottom
2) 6x 3 position Clean & Jerk @60%: high-hang, hang, floor with 3 sec pause at bottom

Metcon 1
stair "shuttle" run complex
1-2-3-4-5-6-7 rep/floor scheme
  run up then down 'x' floors of stairs, where x is the rep # you are on
  Wall Walks

Note: this is meant to be done in the East tower stairwell so that you have to run up x flights and fight the burn before coming back down. Yes, it's a suckfest.

Metcon 2
6 min AMRAP
  8 Power Snatch (115/75#)
  12 Toes To Bar

Wednesday April 16th

Strength

1) Front Squat 5x5

2) Front Squat 1xME @55% for 20 reps

3) OH Press 5x5

4) Push Press 3x3

5) Tempo Snatch Grip BTN Press OH Press 3xME 331 @ 55% 

    (3 sec down, 3 sec pause, quick up - work to failure - rest 15 sec between sets)

6) Deadlift 3x5

7) Deadlift 1x20 (pick a heavy weight you can rep out)

Accessory

superset x3 

  6 weighted pullups + ME wide grip pull ups

  16 calf raises

Friday April 18th

Strength

1) Back Squat 5x5

2) Back Squat 1xME @ 55% for 20 reps

3) Bench Press 5x5

4) Tempo Bench Press 3xME 331 @ 55%

    (3 sec down, 3 sec pause, quick up - work to failure - rest 15 sec between sets)

5) Pendlay Row 5x5

Accessory

superset x3

  12 dips

  12 cable or DB rows

  12 lat pulldown