April 11th, 2016

*This is the first week of a 12-week accumulation phase.  Help for designing this cycle was provided by Bryce Boratko, owner of Fulcrum Athletics, and a good friend of FR.  Bryce is an amazing weightlifting and strength coach, and his knowledge was extremely helpful in creating this phase of our program.

There will also be elements included that are courtesy of Active Life Athletics (the creators of the Performance Care system used by BRUTEstrength), to help us iron out some imbalances and structural weaknesses in upper and lower body strength.

I doubt any of you will be freaking out about the lack of conditioning today, but if you are, trust that we will be doing plenty of aerobic work over the next several months, and will ramp it up from there.


 

A. Four sets of:
1 Snatch Balance + 3 Overhead Squats @ 60-70%*
Rest as needed

*For those with well-developed lifts, base these %’s off of your 1-RM Snatch; for some, this may be too light, so use the 60-70% as a “perceived effort.”

B. Five sets of:
2 Snatch High Pulls + 1 Power Snatch @65-75% of 1-RM Snatch
Rest as needed

*Maximal height of the elbows on both High Pulls and PS is the focus here

C. Five sets of:
Pause Back Squat @23X1 x 3 reps @70% of 1-RM Back Squat
Rest as needed
*Focus here is on solid, upright posititioning in the bottom, weight back, chest leading on the way up.

D. Three sets of:
Split-Stance Behind the Neck Press x 8 reps
Rest 60 seconds
Single Arm Dumbbell Row x 8 reps/arm @2111
Rest 60 seconds

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25 Comments

  1. Hey Adam – I still have the max C&J, max snatch, airdyne test, and the 2min AMRAPS to make up. What would you think would be the best one to make up today if I have time in conjunction with the work we have today. I was thinking the 2 min AMRAPS or the Airdyne? or both?

    Thanks!

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    1. Sorry I’m just seeing this! I would do none of them and do the AirDyne tomorrow or Wednesday…your snatch and c&j maxes are pretty recent, and you can base most of your percentages for this cycle off of feel

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  2. A. 80#
    B. 85 / 85 / 85 / 90 / 90. These felt goooooood. But I need to work on keeping the bar close!!
    C. 130#. these felt less good… had to fight for the third rep almost every time haha
    D. WOW THE PRESSES WERE HUMBLING LOL. 55# for the press; 30# for rows

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  3. A. 98,98,103,103
    Felt good!
    B. All sets at 83
    Thanks Brayn and Erin and everyone who is trying to teach me to snatch.
    C. All sets at 175
    Thanks for the breathing tips, Brayn. These were interesting.
    D. 44,65,65 / 35
    65 was a little aggressive, but I did it!

    Nice to bro out today! Feeling much stronger than last week

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  4. A. Worked up to 103
    My shoulder stability is definitely a weakness and I can see why I can’t hit the heavier snatches!
    B. 2 @ 98; 3@103
    C. 180 all the way through. These were tough but fun! I frickin love squatting.
    D. 45×1 65×2
    Rows @ 35
    I feel like drinking 3 brotein shakes and watching pumping iron… Lovin it

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  5. A. 135, 145, 155, 165
    B. 135, 145, 155, 155, 155
    – might of went a little too heavy here.
    C. 245
    D1. 75, 85, 95
    D2. 36kg

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  6. A. 125# for all 4 sets. Really happy how these went and felt
    B. 130 for 5 sets. Really focused on keeping the barbell close and being explosive with the hips without pushing the bar out. Really miss this from lifting with Nikita
    C. 245 for all 5 sets.
    D. 95×3 for the press
    55×3 for rows
    Can’t wait to get somewhat strong, gracias Sanches!

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  7. A. 115,125,135,145
    B. 115, 125, 135×3
    C. 225 all sets. Felt tough but good! Third rep sometimes really tough.
    D. 65-75-85 and 63# for rows.
    Great session then played soccer🇺🇸

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  8. A. 78# x 4 – These terrify me because my friend broke her neck doing these once in front of me soooo it might take me a while to feel confident with these haha. This weight was light, but also hyperextended my elbow playing volleyball last weekend so decided it was okay to keep them light this week. I’ll make sure to push these as I gain more confidence with the movement.
    B. 83, 83, 83, 88, 88
    C. 155 all sets. These felt really good, but tough. Liked these a lot.
    D. 45 across for press, 35 for rows.

    good session today!

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  9. A. 98, 98, 103, 103
    B. 98, 98, 103, 103, 103
    C. 155 all sets
    D. 45-65-65# press; 35# row
    Then played a soccer game. We got destroyed, but Cooper almost scored a back heel goal so that was dope.

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  10. A. 83-93#. Upper back was really sore from playing rugby day before. Need to work on falling quicker into the squat.
    B. 88#. See above.
    C. 165. Felt ok.
    D. 45-55-65. These are horribly awkward and really hurt my shoulder.
    Rows at 35#

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