Barbell Floor Press
Work up to a challenging 5 on the Barbell Floor Press and perform 5 sets at the same weight.
1-2-3-4-5-6-7-8-9-10 reps of:
DB Hang Squat Cleans
KPU: full volume (55 reps) / 3-3-3-3-3-3-3-3-3-3 (30 reps) / Jumping Pull-Ups or Ring Rows (full volume)
New Programming Cycle Details
The following 6 week cycle will take us up to two weeks prior to the new year. There will be more emphasis on the clean and jerk which will show up twice weekly, a dedicated skill day alternating between three movements and two bodybuilding bias days. Since there will be increased variance in the strength programming, we will not have a make-up day built into the week and instead will offer 7 days of novel programming.
Below are the days each of the primary lifts will fall on. Each day will be accompanied by a metcon and/or assistance work.
Monday: Clean & Jerk
Tuesday: Back Squats + Pressing
Friday: Clean & Jerk
Saturday: Squat Bias
Emphasis on Clean and Jerk via complexes, EMOMS and the classic lift.
The back squat programming will bias some waves of higher to lower rep ranges and finish with opportunities to bench mark a 5 and 3 rep max for yourself. Pressing exercises will alternate between a vertical or horizontal joint plane.
W1: 1 set x 10 reps + Horizontal Press
W2: 3 sets x 5 reps Across + Vertical Press
W3: 5 sets x 3 reps Across + Horizontal Press
W4: 2 set x 8 reps Across + Vertical Press
W5: 5-5-5 + Horizontal Press
W6: 3-3-3 + Vertical Press
Bodybuilding days will consist of a push/pull/lower body circuit followed by a shorter isolation circuit. These days will always include a metcon afterwards
We’ll rotate three different exercises which will then be included in the metcon.
W1: Kipping Pull-Ups
W2: Kipping Toes to Bars
W4: Kipping Pull-Ups
W5: Kipping Toes to Bars
Clean and Jerks will be programmed on Fridays but more-so integrated into metcons than always as stand alone lifts as we will on Mondays.
Saturday’s Squat bias will alternate between having a dedicated Front or Back squat strength segment on weeks 1, 3 and 5 while weeks 2,4 and 6 will have a heavy squat bias in the metcon.
Same format as Wednesday