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Tuesday, 12-2-2014

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Dec

Tuesday, 12-2-2014

I apologize for the late evening post here…
 
Brief geeked-out explanation of the current 3-week cycle and what to expect:
SKWATS:  From yesterday’s post, we will be squatting 4 days per week (Mon/Wed/Fri/Sat) with modified volume from the Smolov Jr program. Sets of SIX on Mon, FIVE on Wed, FOUR on Fri, and THREE on Saturday.
Conditioning: Short/intense conditioning workouts on days with heavy squatting.  You won’t see many Wall Balls or Thrusters or Front Squats during this cycle in an effort to save your legs for the cycle.
Tues/Thurs Barbell Cycling: More specifically, Tuesdays will be high rep Power Clean “touch & go” cycling and Thursdays will be high rep Hang Power Snatch cycling.  Rationale for this: 1) We saw HUGE success in all of you who religiously followed the 5rep touch & go Clean & Jerk in the last cycle (seriously impressive!) 2) The high rep O-lifts is normally frowned upon; however, high reps will also keep your loading/weights lower to preserve your CNS for the heavy squatting.  3) Moreover, The Outlaw Way has also recently been proving the benefits of the this cycling, such as increasing barbell efficiency, barbell comfort under stress, and improving mid-line strength & stability  4) It also looks REALLY REALLY cool when you can cycle a barbell like a boss.
Tues Dec 23rd – We will re-test 1RM Back Squats….a little gift to yourself for the Holiday =)
 
 
Workout of the Day
Power Clean  10-10
*Warm up with sets of 3’s to two working sets of 10 touch & go reps
*Increase weight on the 2nd set if needed
 
 
then,
 
For Reps, EMOM for 10min:
Even: Max Rep Strict Pull-ups
Odd: 15 KB Swings 55/35
 
*Record total number of pull-ups.  PACE them!
Post your scores to the Whiteboard.
 
 
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There’s nothing more that gets me pumped out of my mind than a great turnout – thank you everyone and great job on the first day of the new Squat Cycle!!  

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