Cedar Strong - Strength
Cedars Nutrition
Strength & Conditioning, Weightlifting, Functional Fitness, General FitnessThis program is designed to develop full body muscle hypertrophy and squat and deadlift strength. This program utilizes front squat, back squat, and deadlift for strength development as well as various accessory movements and circuits for full body hypertrophy and stability. Squat cycles are carefully designed by taking into account training volume, intensity, and the undulation of these variables week to week. We use periodized training plans in order for athletes to continually adapt to the program and make progress in both their body composition and their general fitness.
This program is designed for ANYONE to follow. We spend our time carefully designing the plan week to week, so all you have to do is show up. Sessions should be easily completed in an hour or less. If you are looking for a program that includes the accessory movements without the squats check out our Cedar Strong -Successory plan.
A
Back Squat:
4 x 8 @ 60, 64, 68, 72 %
B
Pause Back Squat:
4 x 2 @ 68 %
C1
Turkish Situp
4 x 12
C2
Med Ball Slam
4 x 15
D1
Inchworm
4 x 12
D2
Hollow Body Band Pullover
4 x 15
E1
Farmers carry
4 x 100
E2
Bear Crawl Knees 1inch
4 x 50
A
Front Squat:
6, 6, 6, 4, 6, 4 @ 60, 65, 70, 75, 70, 80 %
B
Pause Front Squat
3 x 1 @ 75 %
C1
DB Floor Press
4 x 15
C2
Bent Over DB Row
4 x 15
D1
Close Grip Bench Press
4 x 15
D2
Band Face Pull
4 x 20
E1
Alternating DB Hammer Curl
4 x 30
E2
EZ Bar Skullcrusher
4 x 15
A
Clean Grip RDL
4 x 8 @ 64, 68, 72, 75 %
B1
Single Leg Barbell Glute Bridge
4 x 10
B2
Lateral Monster Walk
3 x 30
C1
Kickstand Walking RDL
4 x 50
C2
GHD Hip Extension
4 x 15
D1
Banded Goodmorning
4 x 20
D2
Walking Lunge
4 x 150
Jessie Stemo
Jessie Stemo is both a decorated athlete and coach for Cedars Nutrition and for Power and Grace Performance. She has been weightlifting full time since 2014, and coaching since 2016. She is proud to have been able to represent Team USA internationally more than 10 times. Jessie loves coaching and seeing athletes grow.
Brennen Colwell
Brennen has been involved in sports for his entire life. He played Division III football and coached varsity wrestling. For the past 10 years he has been a coach and athlete in the sport of weightlifting and crossfit. Brennen loves working with athletes to realize their goals.
This program is a highly effective standalone or supplement to any crossfit, weightlifting, power lifting or otherwise general preparedness program.
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Cedar Strong - Strength
Cedar Strong - Strength
Cedar Strong - Strength
