Evening Athletes - October-December Programming - Overview

Evening athletes,

Here's the overview for the new October-December programming. I've put a lot of work into programming the training and learning more about specific mobility for the movements we'll be using. I'm looking forward to coaching this training and seeing the progress each of you make.

Remember to bring a notebook with you so you can record your lifts each day.

11 Week Strength and Olympic Lifting Cycle

Goal:

• Increase familiarity with snatch, clean & jerk, and their variations
• Obtain an accurate 1RM or heavy single for the snatch and clean & jerk
• Increase leg strength and upper body strength
• Maintain and slightly develop conditioning

Format:

Mesocycle 1: 5OCT15-30OCT15 (Weeks 1-4)

Mesocycle 2: 2NOV15-27NOV15 (Weeks 5-8)

Mesocycle 3: 30NOV15-18DEC15 (Weeks 9-11)

Weekly microcycle:

Monday: Front rack mobility, front squat, Pendlay row and HSPU, short conditioning, abs (stability)

Tuesday: Snatch variation and snatch-specific mobility, successory snatch work, short conditioning, back (stability)

Wednesday: Hip mobility, deadlift, push press and pullups, short conditioning, abs (rotation)

Thursday: Clean variation and clean-specific mobility, jerk variation and jerk-specific mobility, short conditioning, back (extension)