March 2022 Programming Focus

Before we get into our March Focus, we need to take a look back at the big wins and great momentum we are carrying from February! February finished out the second half of our first strength cycle of the year that dialed in our Overhead Squats. Across the 8 weeks we built up to a Heavy 3-Rep test that finished off in the final week of the month after a de-load week. We have had some great feedback on this cycle and are so excited to bring even more OHS and Snatch work in the future. On the workout side of things, we laid down the hammer with “Punch Out”, “Straight 100”, “Annie-Up”, a repeat Open workout “17.4” to get us ready for the first week of the Open that kicked off in the last week of the month. February has been good to us, but it’s time to move on to the next big chapter, March!

Welcome to March! We are going to roll right from the OHS into a new strength focus for the next 8 weeks! With this being the first time that we included an OHS cycle, we are set up to perfectly capitalise on the increased exposure to the lift going into the next month’s focus, an 8-Week Olympic Lifting cycle. Every week we will get after the Snatch, the Clean, and the Jerk with a strength session 2-3x per week with suggested loading by feel as well as percentages. The first 4 weeks will hone in on perfecting positions of the pulls, starting in the Moderate to Moderate-Heavy range (roughly 70-75% of 1RM) and building from there week after week to a Heavy Single Power variation of each lift. After that we begin increasing the loading with sizable volume while building power and strength to execute the lifts closing out with a de-load week before re-testing.

Additionally, we will also have supplemental strength training to round out the strongest cycle yet! Don’t worry, we have plenty of room for workouts, and with that in mind, we open the month off with the final 2 scheduled weeks of the 2022 Open. On the menu of benchmarks however, we are bringing an absolute classic to the table, “Death Row”. March will close out with the Leading Ladies week, an entire week at the end of the month devoted to honoring all those incredible ladies of fitness with some mash-ups including but not limited to, “Power Plus Amanda” and “Eliza-Plus”!

March/April Olympic Lifting Cycle

WEEK 1 (28/2)

Snatch Deadlift + Snatch Pull (3×3+1)
Clean Deadlift / Push Press (3×3)
Front Squat (4×3)

WEEK 2 (7/3)  
Snatch Pull + Hang Power Snatch (5×2)
Clean Pull + Power Clean (5×2)
Push Jerk From Rack (5×2)

WEEK 3 (14/3)  
Hang Power Snatch + OHS + Hang Squat Snatch (5 Sets, Building)
Power Clean + Hang Squat Clean + Split Jerk (5 Sets, Building)

WEEK 4 (21/3)
Heavy 1-Rep Power Snatch
Heavy 1-Rep Power Clean

WEEK 5 (28/3)  
Squat Snatch (5×2)
Clean Pull + Power Clean (5×2)
Split Jerk (5×2)

WEEK 6 (4/4)  
Snatch Pull + Power Snatch (3×1, Heavy)
Squat Clean + Jerk (3×1, Heavy)
Back Squat (5×3)

WEEK 7 (11/4)  

WEEK 8 (18/4)  
Heavy 1-Rep Snatch
Heavy 1-Rep Clean and Jerk

Weekly March Commitments

  • NEW Olympic Weightlifting Cycle
  • (2)+ Weightlifting days per week
  • (1) New or Classic Named Workout per week
  • (1) Partner Workout per week

March Benchmarks

  • Death Row
  • Power Plus Amanda
  • Eliza-Plus
  • Open 22.2 // 22.3
  • Leading Ladies Week

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