Things are heating up!

This week we have some extra variance in our work as we come nearer our climax on back squatting, and get ready for a transition in the reps & set scheme of our pull-up progressions.

Speaking of those pull-up progressions, I got a bunch of new chains and caribiners for our lifting belts this weekend.  Everybody is just getting so damn strong that we needed it!

For our back squats on Monday, you’ll see a more traditional wave loading from what we did last week, with no more of the longer sets following.

The point of the wave load is to build more neurological tension, meaning your muscles will be contracting more fully and completely with each wave of weight.

This is the beginning of our intensification of the back squat!

For our conditioning, as I mentioned last week you’ll see a movement toward some sprints as opposed to only steady state work that we’ve been doing.

If you want a lay of the land, Monday & Tuesday are high complexity, with Wednesday being lighter, and then a very complex day on Thursday.

I want to give a very special shout out to Coach Jose who competed this Saturday at the 2nd Annual AWF Championships!  There’s a reason he’s the #olypoet.  If you seem his around this week at the gym make sure to congratulate him on a great job representing himself, our box, and the sport of Olympic Weightlifting!

Get excited!  I’ll see you at the box this week!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Glute & quad wave loading (high bar back squat)
  • Unbroken sets & focus when fatigued (WOD)

Tuesday:

  • Pulling strength (pull-up progressions)
  • Technical proficiency, conditioning volume & CNS tax (heavy power clean & WOD)

Wednesday:

  • Pushing (handstand/inversion skill work)
  • Mono structural sprinting vs. volume (WOD)

Thursday:

  • Max lift base testing (hang power snatch)
  • Oly strength & endurance (power clean + hang squat clean complex)
  • Oly volume testing (WOD)

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, Techniqu, & Development:

Back Squat

5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
5 reps @ 85%
3 reps @ 90%
1 rep @ 95%

Rest 2.5 min between sets.

B) WOD- 15 MIN AMRAP:

*20 AMERICAN KB SWING (53/35#) (RX+ 73/44#)
*MUST BE UNBROKEN

8 bodybuilder right arm only
8 bodybuilder left arm only
40 double unders

Fusion:

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition:

3 SETS – Use a set of “small plates” (1lb, 2.5lb, or 5lb max) for this work – movements are dedicated to strengthening the supplementary scapular/shoulder regions – go light, work for perfect form.

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “T” Raises x 8 Reps; rest 20 sec
A3: Trap “3” – “Y” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “y” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES:

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:

 5 WEIGHTED PULL-UPS

*increase weight from last week
*this is the last week of 5×5

B) WOD-20 MIN AMRAP:

1 HEAVY POWER CLEAN
5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS

Fitness:

Strength, Technique, & Development:

G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: AMRAP 12 MINUTES:

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN