Monday 4/30/18

Monday 4/30/18

The 5 Bar Meet Prep Cycle starts today!

We are about 11 weeks out from the 2nd Annual 5 Bar Meet in July. The program consists of 3 phases: the first phase is high volume, designed to improve your technique in each of the lifts; the second phase reduces the volume but increases the intensity, and also emphasizes the Olympic lifts; the final phase gets you ready for maximal effort lifting, with very heavy training and ample recovery time.

For the first four weeks we are lifting according to the following rubric:
Monday – Squat, short metcon
Tuesday – long EMOM intervals
Wednesday – Bench Press, short metcon
Thursday – long, heavy chipper workout
Friday – Deadlift, short metcon
Saturday – long partner workout
And we are practicing one of the Oly lifts every day, with the empty bar and light weights.

The load percentages for Squat, Bench, and Deadlift are based on the numbers you hit last week. Take your max effort triple and multiply that by 1.15 and round down to the nearest 5. This number will be your “Working One Rep Max” for this cycle. So if you squatted 185# for three down to the box last week, your Working 1RM will be 210#.

Lower levels are doing two EMOM circuits for their strength training, with lots of emphasis on fundamental strength skills and core activation drills.

Level 1/2 Test – Monday, May 7th @ 7 pm.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


Lift

Levels 2-4
10 Minutes:
Barbell Snatch Progression/Practice

Then 25 Minutes:

4x
8 “Squat to Box” Squats
Sets across: all work sets at the same weight – 70% of working 1RM Box Squat
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute (except for the first minute–the getups should take almost a whole minute for two reps).

A.
3x EMOM
1/1 Getup
8 Double Kettlebell Squats
8 Push-up Plus (focus on scapular retraction as you begin the movement and protraction when press back up)
10-20 yard Broad Jumps (10 yd = half the distance of the turf)
30 seconds Reverse Table

**Rest 2 minutes between circuit A and B**

B.
3x EMOM
1/1 Getup
8 Russian Step-ups R
8 Russian Step-ups L
16 Swings
30 seconds Plank Shoulder Taps

Conditioning

“The Fateful Step”

4 Rounds AFAP (12 minute limit)
8 Front Squats
16 Push-ups
48 Double Unders

L4 – 155/115
L3 – 135/95, 24 DUs
L2 – 115/75 (OR 2KBs 2×20/14), 16 mixed DUs (OR 120 Singles)
L0/1 – Goblet Squats, box push-ups, 100 Singles