Partay!

Thanks to everyone that made it our to our second birthday on Saturday. Good food, good people, good times.

Change in Programming

Lots of exciting stuff this week!

First of all, we're changing the programming around a little bit. Since not very many people currently follow the competition group , we're going to experiment with having 2 training groups - one that incorporates the olympic lifts, and one that doesn't. If you want to learn and develop your snatch, clean and jerk, choose "Training - Olympic Lifting". http://www.youtube.com/watch?v=Ij_c8AMzkN4

If your goals don't align with the technical skills of olympic lifting, then follow the "Training - General" stream.

Please pick one program and follow it for the entire training cycle. If you have any questions, please ask your coach for advice relative to your goals.

The second big thing is that a new training cycle starts this week. Amazing job last week during our testing workouts! You guys hit a ton a personal bests and we are very happy - as you should be. The weights this week shouldn't feel super heavy. We're backing off a little after a tough week last week and we'll be building up over the coming weeks towards some pretty tough workouts.

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% row, bike, skip, jog 2-3 rounds of: - 10-15 Scapular push-ups. *keep the body tight. no sagging torso or dropping the head! - 10 Inchworms - 10 Groiners per side. pause for 4-5sec on each rep to sink into position. - 10 FFESS [/tab]

[tab title="Group Metcons"] Monday In teams of 3, with one team member completing a full round before resting, complete: 4 sets for each team member of: 250m row, 15 ball slams

Tuesday 6 rounds for time: 6 Pull-ups 9 Box jumps 12 Wall ball

Wednesday 4 sets: 2mins 10 Burpees 20 KB Swings AMRAP Double unders in remaining time rest 2min

Thursday 3 sets: 60sec Push press, max reps at 40% 60sec Airdyne/row 60sec Wall ball 2min Rest *foundations = dumbbell push press, training=barbell push press*

Friday 10 rounds for time: 3 Man makers 10 Ball slams

Saturday In teams of 2 with only 1 team mate working at a time, complete as many rounds as possible in 12mins of: 10 Pull-ups (any style) 10 Push-ups 10 Box jumps *Partners can rotate at any point in the workout. [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift, 8,5,3,8, rest 2-3mins between sets B. Poliquin step-ups 2x20-25/side, rest 30sec between sides C. Group metcon

Workout 2 A1. Shoulder press 3x5, rest 60sec A2. Chin-ups, 3xmax reps [4010], rest 90-120sec B. Group Metcon

Workout 3 A1. Back Squat 3x5, rest 60sec A2. Ring Rows, 3x5-10, rest 2mins B. 1 ¼ Back Squats 2x5, rest 2min C. Metcon

Workout 4 A. Push Press. 4x3, rest 2mins B1. Pendlay row 3x8, rest 60sec B2. Dumbbell front foot elevated split squats. 3x8 per side. Rest 60sec between each side. C1. Low box step-up 3x10, rest 60sec C2. RDL 3x8, rest 60sec D. Side plank 2x60sec per side, rest 45sec between sides [/tab]

[tab title="Training - General"] Workout 1 A. Back squat 4x5 @ 75% rest 2-2.5mins B. Group metcon

Workout 2 A1. Bench press. 3x5, rest 60sec A2. Bent-over DB row, 3x8-12/side, rest 90-120sec B. Group Metcon

*A1: Work up to a weight that feels like a 7 out of 10. Do 3x5 at that weight. We will be building from here in future weeks, so leave some room. If you missed Alastair’s bench press seminar last weekend (shame!), then please watch this video series to introduce some key bench press technique points. http://www.youtube.com/watch?v=byOk4OE_6uI

Workout 3 A. Speed deadlift 8sets of 3 at 50%. Move bar off the floor as fast as possible. Let the bar rest on the floor between reps, i.e. no bouncing the bar. B. Front squat 4x4 @ 75%, rest 2mins C. Muscle up practice 5mins OR 5min amrap: 3 chins + 3 dips *If you have any shoulder issues (or a history of them), substitute 6 push-ups for the dips.

Workout 4 A1. Press 3x5@75%, rest 45sec A2. Low box step-ups 3x15/side, rest 60-90sec B. Group metcon

Workout 5 3 sets, rest 45-60sec between exercises: A1. Pendlay row, 10 reps A2. Skin the cat, 3 reps A3. Turkish get-up, 3 tough reps B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Muscle snatch from knees, light weight/technique work 4x5, rest 30-45sec B. Back squat 4x5 @ 75% rest 2-2.5mins C. Group metcon

Workout 2 A1. Bench press. 3x5, rest 60sec A2. Bent-over DB row, 3x8-12/side, rest 90-120sec B. Group Metcon *A1: Work up to a weight that feels like a 7 out of 10. Do 3x5 at that weight. We will be building from here in future weeks, so leave some room. If you missed Alastair’s bench press seminar last weekend (shame!), then please watch this video series to introduce some key bench press technique points. http://www.youtube.com/watch?v=byOk4OE_6uI

Workout 3 A. From the knees: jumping snatch pull + hang power snatch + overhead squat 10x1, rest 60sec B. split jerk, 5x2, rest 90sec C. front squat 4x4 @ 75%, rest 2mins D. muscle up practice 5mins OR 5min amrap: 3 chins + 3 dips *If you have any shoulder issues (or a history of them), substitute 6 push-ups for the dips.

Workout 4 A1. Press 3x5@75%, rest 45sec A2. Low box step-ups 3x15/side, rest 60-90sec B. Group metcon

Workout 5 A. Muscle snatch from knee with light weight, 4x5, rest 30-45sec B. Jumping snatch pull from knee with light weight 4x3, rest 45sec C. Work to heavy single in hang snatch. Rest as needed D. Work to heavy single in the overhead squat. Rest as needed E1. 3x15 low box step-ups, rest 30sec E2. 3x15 band pull aparts, rest 30sec [/tab]

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