New York City Moving

Cycle 29 Week 2:

We want to build upon the training last week so aim to add a few sets to the weights you lifted before adding weight. There should be no failures or technical mistakes as we are supposed to be drilling technique in. If you are making mistakes it is too heavy or you are not focused.

The purpose of Good Mornings and Romanian Deadlifts is to improve flexibility, you do not need much weight to receive the benefits of the exercise if done correctly. Forget about degree of flexion and focus on stretch through the hamstrings only.

Continue to be attentive to recovery methods. Foam rolling, stretching (before and after each practice and on rest days), massage, epsom salt baths, and so on are very important.

Sunday 1/13

Tall Clean + Jerk

X/5+1×4

Clean + Low Hang Clean + Jerk

60-70%/1+2+1×5

Romanian Deadlift – focus on stretch

X/10×3

Ring Rows

4×15

Monday 1/14

Jumping Overhead Squat

bar/5×5

Tall Snatch

X/5×3

Block or Floor Snatch

60-65%/5×6

75-80%/1

Deficit Snatch Deadlift – slow eccentric

70%/5, 80%/5, 90%/5

Back Squat

X/10×7

Strict Hanging Knee Raises

4×12

Dual Overhead Carry

4×30 seconds

Tuesday 1/15

Vertical Hops

3×20

Russian Lunge – 1 extra set on weaker leg

3×10+10

Jerk Drills

Deadlift + Power + Clean + Squat + Jerk

60-70%/1+1+1+1+1×5

Clean + Jerk

80%/1+1

Deficit Deadlift – slow eccentric

70%/5, 80%/5, 90%/5

Behind Neck Press

light/10×4

Single Arm DB Row

4×15+15

Good morning (feet together + squat stance + sumo stance)

4×10+10+10

Wednesday 1/16

Jump Squats

3×20

Deadlift + Pull + Muscle + Power + Half + Snatch

X/1+1+1+1+1+1×3

Deadlift + Pull + Power + Half + Snatch

60%/1+1+1+1+1×3

Deadlift + Pull + Half + Snatch

65%/1+1+1+1×3

Deadlift + Pull + Snatch

70%/1+1+1×3

Snatch

80-85%/1

Snatch Hold at Knee

80%/max time

Box Push

4×30 seconds

Pinch Grip Plate Toss

4×10+10

Thursday 1/17

Vertical Hops

3×20

Russian Lunge – extra set on weak leg

3×10+10

Jerk Drills

Tall Clean + Jerk

X/5+1

Block or Floor Clean + Jerk

60-65%/3×5

80-85%/1+1

Squat

X/10×5

Dual Overhead Carry

4×30 seconds

Ring Rows

4×15