08/30/2016 Week Eight Gen Cycle


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Storm King – Olympic Lifting


Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Mobility One (No Measure)

1) Couch Stretch – 90 seconds each leg.

2) Pigeon Pose – 90 seconds each leg.

3) Banded Shoulder Distraction – 60 seconds each arm.


Day One

Clean and Jerk (60%x3, 65%x3x2, 70%x3x3)


Clean Pull (90%x3x2, 95%x3x2)

Power Snatch (70%x2x5)

Snatch Push Press + OHS (70%x4x4)

OHS on the last Push Press Rep


Day Two

Snatch (65%x2, 70%x3x2, 75%x2x2, 80%x2x3 )

Clean and Jerk (65%x3, 70%xx3x2, 75%x2x2, 80%x2x3)

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