03/06/2018 Week Six Gen Cycle

Storm King – Olympic Lifting

Warm-up

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

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.

3-Position Clean (Floor, below knee, above knee) + Jerk – 3+1 (60%x4, 65%x4, 70%x4, 75%x4, 80%x4, RMx4)

3-Position Clean (Floor, below knee, above knee) + Jerk – 3+1

Weightlifting

Day One

Clean Pull (100%x3x4)

Good Mornings (x5x3)

Weightlifting

Day Two

Power Snatch (70%x3, 75%x3, 80%x3, 3RMx3)

Snatch High Pull (75%x3x3, 80%x3x2)

Snatch Push Press + OHS (70%x6, 75%x6, 80%x6, RMx6)

OHS on last rep of each set

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