04/23/2019 Week Sixteen 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

Snatch (75%x2, 80%x1, 85%x1x3 )

Clean and Jerk (75%x3, 80%x3, 85%x3)

Clean Pull (90%x2, 95%x2x2)

Weightlifting

Day Two

Snatch (75%x1x6)

Clean and Jerk (75%x3x2)

1+1

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