We kick the year off with an Oly cycle that is going to focus on the power variation of the Snatch/ C+J along with growing efficiency with cycling the barbell.
Becoming more proficient with the bar will pay huge dividends come the 2023 CF Open! We will complement this Oly cycle with one day of Deadlifts and one day of Squats to keep our strength up!
We will also be seeing one CF Open workout per week to get that “game day” feel. Movement choices in workouts most days will prioritise those that have commonly been seen in the CF Open.
This will allow various looks/ stimuli to make us as well-rounded as possible going into the 2023 season! We are hitting the ground running this year…get ready to rock!
Weekly Commitments
- (1) Snatch Day
- (1) Clean Day
- (1) Deadlift Day
- (1) Squat Day
- (1) Old CF Open Workout Weekly
- (1) Partner Workout on Saturdays
Oly Cycle (2/1-19/2)
- Week 1 (2/1-8/1)
- 10-8-6-10-8-6 Hang Power Clean
- Hang Power Snatch Skill/ Position
- 8-8-8-8 Deadlift
- Overhead Squat
- Week 2 (9/1-15/1)
- 10-8-6-10-8-6 Hang Power Snatch
- Hang Power Clean + Jerk Skill/ Position
- 8-8-8-8 Deadlift
- Back Squat
- Week 3 (16/1-22/1)
- 8-6-4-8-6-4 Power Clean
- Power Snatch Skill/ Position
- 6-6-6-6 Deadlift
- Front Squat
- Week 4 (23/1-29/1)
- 8-6-4-8-6-4 Power Snatch
- Power Clean Skill/ Position
- 6-6-6-6 Deadlift
- Overhead Squat
- Week 5 (30/1-5/2)
- TNG Power Clean + Jerk
- TNG Power Snatch
- 4-4-4-4 Deadlift
- Back Squat
- Week 6 (6/2-12/2)
- 1 Rep Power Clean
- Power Snatch Skill/ Position
- 4-4-4-4 Deadlift
- Front Squat
- Week 7 (13/2-19/2)
- 1 Rep Power Snatch
- Deload for CF Open