Jump Ship Training
Weightlifting, Functional FitnessCANNONBALL STRENGTH - WEIGHTLIFTING PULLS & COMPLEXES CYCLE
December 7 2020 - January 23 2021
This cycle is ideal for both technical and strength building purposes. We will be focusing on positional strength off the ground to help you develop consistency and confidence in your Olympic Lifts.
- Coach Bob Durant - @bdstrength
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WARM UP
Every 2:00 for 10:00 10 Cal Row or Bike Muscle Snatch + Dip Snatch + Snatch Balance (stay light and focus on movement)
Conditioning
B
GET STRONG
Every :90 for 15:00 Snatch High Pull + Low Hang Snatch (below knee) + Snatch @70%
C
Snatch Pull
D
Back Squat
Conditioning
E
GET FIT
Every 5:00 for 20:00 500/400m Row 60 Double Unders 20 Alt DB Snatch 50/35
Conditioning
A
WARM UP
Row or Bike 30 cals Then 3 rounds 5 Muscle Cleans 5 Good Mornings 5 Clean Grip Sots Press
Conditioning
B
GET STRONG
Every :90 for 15:00 Power Clean + Low Hang Power Clean (below knees) + Power Jerk @70% of 1rm Power
Conditioning
C
GET FIT
AMRAP 15 8 Push Press 135/95 [115/75] (95/65) 8 KB Swings 53/35 8 Box Jump Overs 30/24
Conditioning
D
QUALITY TIME
EMOM x10 10 Pushups 10 Hollow Rocks *Both movements same minute scale as needed
Conditioning
A
WARM UP
4 rounds BB RDL x8 Hang Power Clean + Hang Squat Clean Pullups x8
Conditioning
B
GET STRONG
Every :90 for 15:00 Clean High Pull + Low hang Clean (Below knee) + Clean @70% of 1rm Clean + Jerk
C
Clean Pull
D
1 1/4 Front Squat
Conditioning
E
GET FIT
AMRAP 20 10 Strict HSPU 20 Alternating Single Leg V-ups 30/24 Bike Cal (Erg Preferred)
Conditioning
A
WARM UP
AMRAP 6 100m Jog 10 Snatch Grip Sots press with PVC or BAR 10 Jumping Alternating Lunges
Conditioning
B
GET STRONG
Every :90 for 15:00 Power Snatch + Low Hang Power Snatch (below knee) + OHS w/ 3sec hold at bottom @70% for 1rm Power Snatch
Conditioning
C
GET STRONG
From Rack Every 2:00 for 12:00 2 Power Jerks + Jerk @70% of best Jerk
D
Snatch Balance
Conditioning
E
GET FIT
EMOM 15 :30 on :30 off Wall Balls 20/14 Walking Lunges Strict Pullups Rotate Through each movement 5 times
Conditioning
A
WARM UP
3 rounds 10 Empty Bar Thrusters 10 Lateral Bar Burpees 10 Empty Bar OHS
B
Snatch
C
Clean & Jerk
D
Front Squat
E
Quarter Squat Jumps
