Welcome to the ‘Hercules’ cycle!
This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles. We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching goal here is to develop a bulletproof base of strength.
We will doing a whole bunch of traditional old school crossfit but our focus lifts will be
-3RM Hang Snatch & 3RM Hang Clean + Jerk
-5RM Bench Press
-3RM Back Squat
-3RM Deadlift
We are introducing weekly challenges. For each challenge there will be a male winner, a female winner, then we will randomly pick a third winner from everyone that participated in the challenge.
This weeks challenge is a 2k row! This has to be done at the gym before or after class, out of the way of class. Also don’t skip class just to do this 2k row. Do it as extra work for the day.
Warm up
3 Rounds of 30 seconds on, 30 off
Machine of Choice
– Plank Shoulder Taps
– Extended Reverse Plank Bridge
– Deep Squat with Thoracic Rotation
– empty bar squats
Strength Back Squats
(as always we will give you time to get some weight on the bar)
Then
Every 3:00 minutes x 5 Sets
3 Back Squats @ 70%+
The goal is to end at close to 90% for close to or at a 3RM for the Day. If you add 5% on each set you will end at 90%. If you are feeling good today, add a little more on the first few sets to set yourself up with the opportunity to hit close to 95%.
8:00 AMRAP
6* Power Snatch
12 Back Rack Reverse Lunges
Load 95/65lb, 43/30kg
*Add 2 Reps to the Power Snatch Each Round
Goal: ~5 Rounds (Round of 14 Snatches)
Stimulus: Barbell Cycling and Unilateral Muscular Endurance
RPE: 8/10
Primary Objective: Complete the Power Snatches as sets of 4+ TnG Reps at a time.
Secondary Objective: Complete each set of Back Rack Reverse Lunge
This workout is meant to target barbell cycling and leg endurance. The focus here will be to work on TnG Power Snatches into Back Rack Reverse Lunges. On each set we should see a good set of TnG Reps, then drop the bar and hit the final rep as a single before Back Racking the barbell for the lunges. The expectation is that the rounds start close to 1:00 and start to bleed up towards 2 minutes as the Power Snatch reps increase. With this being 8:00 minutes long we can see some athletes get through those 14 Snatches and try to finish the Back Rack Lunges to complete that 5th round within the time frame.
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Child’s Pose