We have wrapped up the first phase of our 5 Bar Meet Prep Cycle. This next five week phase the focus shifts from improving powerlifting technique to developing the Clean and Jerk and Snatch. We will be following the same basic outline as the last four weeks–Monday – Squat, Wednesday – Bench, Friday – Deadlift–but the majority of the lifting portion of our sessions will be devoted to Olympic lift variants. For the powerlifts we will continue to use the same working 1RM from the first four weeks; if it feels light now, trust me it won’t in 5 weeks.
Levels 2-4 will be training the Oly movements 5 days a week. The best way to refine these lifts is through frequent practice with moderate loads. As in phase 1, we will alternate between the major lifts from day to day. As mentioned above, we will hit the powerlifts after Oly practice on MWF; Tuesdays and Thursdays will continue to feature longer cardio workouts (20+ minutes).
For our Olympic lifts we will be finding a working one rep max in both Snatch and Clean and Jerk this week. Use this 1RM to calculate all the percentages as we progress through the cycle. Stick to the proper loads and when the 5 Bar Meet comes around in July everyone should be able to beat whatever they can lift now.
To facilitate quality effort during the 1RM attempts this week, the only conditioning workouts are on Thursday and Saturday (unless you were insane enough to come punish yourself with Murph). There will be accessory and core development circuits after the strength training instead.
Dynamic Athletic Movement
10 Downdog Pushups
Clean + Jerk Progression
Work up to a One Rep Max Clean and Jerk (this must be a legit Jerk, not a push press or pressed-out rep).
**If you are not ready to hit a 1RM today, then practice with heavier loads and you can establish a max on Thursday.**
3 x 8
Back Squat (no box unless your coach says you still need it) 75% of 1RM
Rest 3 minutes between sets.
For these circuits, you should have about 30 seconds rest each minute (except for the first minute–the getups should take almost a whole minute for two reps).
6 Double Kettlebell Squats (you should increase the weight from the last 4 weeks)
20 yd Spider/Crab walk (pick one)
30 Seconds Hang from bar in Hollow position
**Rest 2 minutes between circuit A and B**
12 Goblet Split Squats R (standing split stance or Bulgarian style if you can do full ROM)
12 Goblet Split Squats L
20 yd Bear Crawl
30 Seconds Plank Up/Downs
These are not conditioning circuits. Rest as needed. (15 Minute limit)
12 Double Kettlebell (hold in a farmer carry position) Bulgarian Split Squats R/L
12 Single Arm Row R/L
12 Bulgarian Split Squats (either one kettlebell or unweighted)
12 Single Arm Row R/L
15 Air Squats
10 Ring Rows
30 Second Wall Sit