We are now in Week 2 of the PRVN Achilles Cycle. The focus again will be on development of a 1RM Snatch, 1RM Clean and Jerk, 1RM Front Squat and 1RM Push Press during this time period as we have shifted our focus from the development of the Big 3 lifts of the Back Squat, Deadlift, and Strict Press. This week ties that together with the implementation of some Squat Clean work and barbell conditioning Monday, followed by our Push Press progression on Tuesday, and adding in a second Squat day with some added volume with the Back Squat on Friday. We are coupling that Back Squat with some heavier Deadlifts in the conditioning piece as added posterior chain work to beef up the body and keep our hinging pattern strong.
Dumbbell Hang Split Snatch:
- We will be alternating feet while keeping the Dumbbell in one arm for the prescribed reps. The dumbbell should start between the legs at hip height.
- Extend through the hips keeping the Dumbbell close to the body and as the dumbbell passes the midline of the body jump to a split stance and punch the dumbbell overhead. We will keep the focus on a strong lockout position and active shoulders. Recover both feet back to center before dropping the dumbbell back to the hip and then proceeding to do the next rep, jumping to split with the alternate feet.
Extra Cardio and bodybuilding programming
Pump
