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Strength & Power Foundations

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Strength & Power Foundations Strength & Power Foundations May | June 2014 Cycle Monday / Tuesday Wednesday / Thursday Friday / Saturday Overhead Squat 3x4 Front Squat 5x5 Snatch Progression 3x4 Snatch Balance 3x4 Clean Progression 3x4 Push Press 3x4 Hang Snatch 3x4 Hang Clean 3x4 Push Jerk 3x4 Press 3x5 RDL 3x7 Jerk 3x4 Deadlift 3x5 DB OHP 3x7 Back Squat 5x5 Dip 3x10 BW Pull up 3x Flex Hang / Negative BW Row 4x10 BW Row 4x10 Row 500m (sprint) Dip 3x10 BW Snatch Progression 5x3 Hang Snatch 5x3 Snatch Progression 5x3 Push Jerk 5x3 Clean Progression 5x3 Hang Clean 5x3 Front Squat 5x4 Push Press 5x3 Jerk 5x3 RDL 3x7 Back Squat 5x4 Overhead Squat 5x3 Bench Press 3x5 DB OHP 3x7 Deadlift 3x5 Pull up 3x Flex Hang / Negative BW Row 4x10 Bench Press 3x5 Dip 3 x 10 BW Med Ball Chest Pass 3x5 Pull up 3x Flex Hang / Negative Overhead Squat 3x4 Front Squat 5x5 Snatch Progression 3x4 Snatch Balance 3x4 Clean Progression 3x4 Push Press 3x4 Hang Snatch 3x4 Hang Clean 3x4 Push Jerk 3x4 Press 3x5 RDL 3x7 Jerk 3x4 Deadlift 3x5 DB OHP 3x7 Back Squat 5x5 Dip 3x10 BW Pull up 3x Flex Hang / Negative BW Row 4x10 BW Row 4x10 Row 500m (sprint) Dip 3x10 BW Snatch Progression 5x3 Hang Snatch 5x3 Snatch Progression 5x3 Push Jerk 5x3 Clean Progression 5x3 Hang Clean 5x3 Front Squat 5x4 Push Press 5x3 Jerk 5x3 RDL 3x7 Back Squat 5x4 Overhead Squat 5x3 Bench Press 3x5 DB OHP 3x7 Deadlift 3x5 Pull up 3x Flex Hang / Negative BW Row 4x10 Bench Press 3x5 Dip 3 x 10 BW Med Ball Chest Pass 3x5 Pull up 3x Flex Hang / Negative Overhead Squat 3x4 Front Squat 5x5 Snatch Progression 3x4 Snatch Balance 3x4 Clean Progression 3x4 Push Press 3x4 Hang Snatch 3x4 Hang Clean 3x4 Push Jerk 3x4 Press 3x5 RDL 3x7 Jerk 3x4 Deadlift 3x5 DB OHP 3x7 Back Squat 5x5 Dip 3x10 BW Pull up 3x Flex Hang / Negative BW Row 4x10 BW Row 4x10 Row 500m (sprint) Dip 3x10 BW Snatch Progression 5x3 Hang Snatch 5x3 Snatch Progression 5x3 Push Jerk 5x3 Clean Progression 5x3 Hang Clean 5x3 Front Squat 5x4 Push Press 5x3 Jerk 5x3 RDL 3x7 Back Squat 5x4 Overhead Squat 5x3 Bench Press 3x5 DB OHP 3x7 Deadlift 3x5 Pull up 3x Flex hang/Negative BW Row 4x10 Bench Press 3x5 Dip 3 x 10 BW Med Ball Chest Pass 3x5 Pull up 3x Flex Hang / Negative Snatch/Clean Snatch/Clean Snatch/Clean Back Squat Front Squat Overhead Squat Jerk Press Deadlift Row 500m Row 500m Row 500m Strength & Power May | June 2014 Cycle Monday / Tuesday Wednesday / Thursday Friday / Saturday Overhead Squat 70% 3x4 Front Squat 70% 5x5 Snatch Progression 70% 3x4 Snatch Balance 70% 3x4 Clean Progression 70% 3x4 Jerk 70% 3x4 Snatch 70% 3x4 Clean 70% 3x4 Push Press 70% 3x4 Press 75% 3x5 Single Arm DB OHP 3x7 Back Squat 70% 5x5 Deadlift 80% 3x5 RDL 5x5 BW Row 4x15 Dip 3x5 Weighted Pull Up 3x Strict Dip 3x5 Weighted Med Ball Sit Up Throw 3x5 Tabata Row for Meters Broad Jump 3x5 Snatch Progression 80% 5x3 Clean Progression 80% 5x3 Snatch Progression 80% 5x3 Push Jerk 80% 5x3 Push Press 80% 5x3 Clean 80% 5x3 Front Squat 75% 5x4 Back Squat 75% 5x4 Jerk 80% 5x3 RDL 5x5 Clean Pull 80% 5x3 Overhead Squat 80% 5x3 Snatch Pull 80% 5x3 Single Arm DB OHP 3x7 Snatch Grip Deadlift 60%DL 4x3 Bench Press 75% 3x5 Dip3x5 Weighted Bench Press 75% 3x5 Pull up 3x Strict Tabata Row for Meters Pull Up 3x Strict Overhead Squat 75% 4x4 Front Squat 80% 5x3 Snatch Progression 75% 4x4 Snatch Balance 75% 4x4 Clean Progression 75% 4x4 Jerk 75% 4x4 Snatch 75% 4x4 Clean 75% 4x4 Push Press 75% 4x4 Press 80% 4x3 Single Arm DB OHP 3x7 Back Squat 80% 5x3 Deadlift 85% 4x2 RDL 5x5 BW Row 4x15 Dip 3x5 Weighted Pull Up 3x Strict Dip 3x5 Weighted Med Ball Sit Up Throw 3x5 Tabata Row for Meters Broad Jump 3x5 Snatch Progression 85% 5x3 Clean Progression 85% 5x3 Snatch Progression 85% 5x3 Push Jerk 85% 5x3 Push Press 85% 5x3 Clean 85% 5x3 Front Squat 85% 5x2 Back Squat 85% 5x2 Jerk 85% 5x3 RDL 5x5 Clean Pull 85% 5x3 Overhead Squat 85% 5x3 Snatch Pull 85% 5x3 Single Arm DB OHP 3x7 Snatch Grip Deadlift 65% DL 3x3 Bench Press 80% 4x3 Dip 3x5 Weighted Bench Press 80% 4x3 Pull up 3x Strict Tabata Row for Meters Pull Up 3x Strict Overhead Squat 80% 3x3 Front Squat 90% 5x1 Snatch Progression 80% 3x3 Snatch Balance 80% 3x3 Clean Progression 80% 3x3 Jerk 80% 3x3 Snatch 80% 3x3 Clean 80% 3x3 Push Press 80% 3x3 Press 85% 3x3 Single Arm DB OHP 3x7 Back Squat 90% 5x1 Deadlift 90% 5x1 RDL 5x5 BW Row 4x15 Dip 3x5 Weighted Pull Up 3x Strict Dip 3x5 Weighted Med Ball Sit Up Throw 3x5 Tabata Row for Meters Broad Jump 3x5 Snatch Progression 70% 5x3 Clean Progression 70% 5x3 Snatch Progression 70% 5x3 Push Jerk 70% 5x3 Push Press 70% 5x3 Clean 70% 5x3 Front Squat 70% 5x2 Back Squat 70% 5x2 Jerk 70% 5x3 RDL 5x5 Clean Pull 70% 3x3 Overhead Squat 70% 5x3 Snatch Pull 70% 3x3 Single Arm DB OHP 3x7 Snatch Grip Deadlift 50% DL 3x3 Bench Press 70% 4x3 Dip 3x5 Weighted Bench Press 70% 4x3 Pull up 3x Strict Tabata Row for Meters Pull up 3x Strict Snatch / Clean + Jerk Snatch / Clean + Jerk Snatch / Clean + Jerk Back Squat Front Squat Overhead Squat Push Jerk Push Press Deadlift Snatch Grip Deadlift Tabata Row for Meters Broad Jump .
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