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Monday, 12-30-2013

29
Dec

Monday, 12-30-2013

Happy Birthday Jo and Amanda!!
 
 
Based on popular demand, the New Year, the CrossFit Open around the corner, and the incredible urge to make you strong, powerful, and fill out your new jeans….WE ARE STARTING A NEW 8-WEEK SQUAT CYCLE TODAY.  And a power clean & push press strength cycle on the side as well.   We will follow a modified Hatch Squat Cycle – we will have 4-5 sets of Back Squats and 3 sets of Front Squats, twice per week.  This will be lower intensity than our recent Smolov Intense Microcycle but it will still involve a lot of volume so please be prepared to move fast on squatting days.  We will include our regular conditioning/WODs each day as well.
 
More details and an Excel Spreadsheet have been emailed to everyone.  Please fill out your most recent (within 3 months) Back Squat and Front Squat 1RM’s and follow the percentages calculated for you.  If you don’t know your BS/FS 1RM’s, we will estimate for you this week.  We would prefer to have your true and recent 1RM’s for best results; however, we know that not everyone has them.  The PC & Push Press will be a linear progression starting with the week 1 weights so no 1RM’s required.
 
Weekly Plan:
Mondays – Back Squat & Front Squat
Tuesdays – Power Cleans/Split Jerk
Thursdays – Back Squat & Front Squat
Fridays – Push Press
Saturdays – Make-up day during 8:00-9:30am Weightlifting Hours
 
Workout of the Day
 
Back Squat  1×10  60%;  1×8  70%;  1×6 75%;  1×4 80%  (resting 2min between sets)
Front Squat  3×5  70% (rest 60sec between sets)
 
Then,
 
For time:
21-15-9
Stone to shoulder 115/95
Pull-ups

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