|Block 7 Programming Overview
Duration: 8 weeks
Strength Test: 1.1.1 PC + 1 Jerk
Conditioning Test: 2k row
Primary Lifts: Cleans (all positions, squat + power, lots of complexes), BS, Jerks
Secondary Lifts: SL squats/lunges, pull-ups
Periodization/Progression: BS 2x per wk, Jerks 2x per week, Cleans 2x per wk, pull-ups 2x per wk, SL/lunges 2x per wk
Block 6 built tolerance to weekly volumes and frequencies in the main lifts (squat, bench, and deadlift), and established rep maxes that required top end strength, coordination, and endurance. Block 7 will take those qualities and apply them to the higher velocity/power portions of the strength curve as we develop the power clean and jerk. Comfort with both movements will be reinforced with frequent practice of the movements during the week. Upper body pulling, single leg strength, and lots of time on the rower will round out the focus for the block. Oh, and also Squatober (2x a week as a part of class work, daily option to complete all the programmed back squatting).