monday

 New strength cycle begins August 15th!

This cycle is designed to help gain strength and consistency in the Olympic lifts. We will work on Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time (on the minute) to allow for adequate and consistent rest. Strength will be held to just 2-days a week with two lifts performed daily. After athletes finish their first lifting session, they will transition right into the next with little to no time wasted. This is designed for athletes to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance their oly lifts. Along with 2 days of strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). - On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. Lifting will be on Monday (snatch) and Wednesday (clean and push jerk) for the cycle duration unless stated otherwise.

Strength

1 rep max Snatch

Metcon

​"Top Gun"

Freedom (RX'd)
10 rounds
10 Dumbbell Bench (50x2/35x2)
10 Toes to Bar
* KG DB: (22.5/15)

Independence
10 rounds
10 Dumbbell Bench (35x2/25x2)
7 Toes to Bar
* KG DB: (15/10)

Liberty
10 rounds
10 Bar Push-ups
10 Hanging Knee Raises

Target time: 10-12 minutes
Time cap: 14 minutes