Week of 3/16/2015 – New Cycle

Our new cycle will emphasize increasing overall strength – squatting, pressing, and pulling. We will still be doing the lifts but the focus will be speed and technique, at least for the beginning of the cycle. For the first time, I want to use a classic squat cycle that you will be able plan for. I chose the Hatch Cycle because of our weekly schedule and because I have had success with it in the past. I provided a link for those days for you to determine your percentages. Yes, you will be back squatting and front squatting on the same day. The other days will be set as pulling and pressing variants.

Monday – Snatch/Squat

1)  3 Position Snatch (floor, hang, high hang): 2 sets @ 60%, 3 sets @ 70%

2) Hatch Cycle Week 1, Day 1

Tuesday – Clean and Jerk/Overhead/Front Squat

1) Power Clean + Hang Clean + High Hang Clean: 5 sets @ 70%

2) Push Press: 1 x 5 @60%, 2 x 3 @ 70%, 3 x 2 @ 80%

3) Clean Deadlift (with controlled decent): 6 x 3 @ 75% – every 2 minutes

 Thursday – Power/Squat Variation

1)  High Hang Power Snatch: 3 x 3 @ 60%

2) Snatch (from blocks or hang below the knee): 4 x 3 @ 70%

2) Hatch Cycle Week Day 2

Friday – Heavy Singles/Overhead/Pulls

1)  Clean (from blocks or hang below the knee) + 2 Jerks: 5 sets @ 75%

2) Snatch Deadlift: 6 sets @ 75% – every 2 minutes

3a) Bench Press: 4 x 5 – build up to a moderate set of 5 reps maintaining the elbows tight to                                                           the body and explosion arm extension.

3b) Bent Over Dumbbell Row: 4 x 10 reps on each arm. Explode up and control the decent. Heavy                                                           as possible for 10 perfect reps.

Saturday (11:30-1:30pm at Venice)

Use the Saturday sessions to make up missed days from the week, receive additional coaching from the coach on staff, and target specific weaknesses and imbalances through targeted accessory work.