04/09/2019 Week Fourteen 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.

Weightlifting

Day One

Power Snatch (70%x3, 75%x2, 80%x1, 85%x1, RMx1)

Power Clean + Push Jerk (75%x2, 80%x2x3 )

1+1

Overhead Squat (70%x2, 75%x2, 80%x1, 85%x1, RMx1 )

Weightlifting

Day Two

Clean and Jerk (60%x3, 65%x3, 70%x3, 75%x3, 80%x3x2, RMx3)

2+1

Clean Pull (100%x3, 105%x3, 110%x3x2)

Stiff Legged Dead Lift (x5x3)

Choose a weight that challenges you but allows you to keep a tight back.

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