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Tuesday, 8-19-2014

18
Aug

Tuesday, 8-19-2014

Whenever we are wrapping up a strength or squat cycle, I love how people already begin to ask “what’s next?”  Love it.  Ask and you shall receive!  
 
The next cycle will be geared towards some more advanced barbell movements and body weight movements that I think our community needs to develop as a whole.  These include the Olympic lifts (Snatch and Clean & Jerk) and pull-ups and handstands while continuing to develop the ultimate movement – the squat.
I tried to announce most of this during Monday’s classes but here’s a little more on the new strength/skill cycle:
– We will squat 2x per week, O-Lift 2x per week, and work on the body weight skillz 2x per week + conditioning each day (short to long duration and intensity).
– Current cycle will be 5 weeks long with linear strength and skill progressions.  In other words, each week some movements will get slightly heavier and higher skill.
– The 6th week will test some benchmark conditioning workouts (ie like the one that starts with “Fr” and ends with “an”…think about it think about it!)
– Some days will offer an Rx+ or “advanced” option for the WODs/Conditioning as well as the strength/skill.  If you have already consistently mastered the Rx or standard programming, then there will be additional higher skill options.
–  I love having our programming be “constantly varied” and “being ready for the unknown and unknowable”, however, to effectively execute everything above, this will be the standard template for the following 5 weeks.  We are also introducing “Make-up-days” for missed strength/skill work (Thurs & Sund):
Monday – Front Squat & Handstand progressions + Conditioning
Tuesday – EMOM Snatch or Clean or Clean & Jerk + Conditioning
Wednesday – Push/Pull (ie Bench press & pull-ups) + Conditioning
Thursday – Make up day during 10-15min of class time (coaches’ choice) + Longer Conditioning workout
Friday – Back Squat + Conditioning
Saturday – Snatch or Clean & Jerk (heavy singles) + Conditioning
Sunday – Make up day during 9-11am Open Gym
 
Word???  Word!!
 
Workout of the Day
2 Power Snatches  Every 2min for 14min (7 sets)
*Increasing weight each set and work up to a 2-rep max for the day
 
then,
 
For Time:
750m Row
Then,
21-18-15-12
Box Jumps
Knees to Elbows
 
**Rx+ option – add 3 bar muscle-ups after each set of Kness to Elbows (12 total).
 
 
Post your scores to the Whiteboard.
 
 

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