Tuesday 4/25/17

Tuesday 4/25/17

ICYMI: New program started yesterday!

The next four weeks we’ll be hitting the 4 basic strength lifts (Squat, Bench, Deadlift, and Press) in a variation of the old-school 5×5 program. The lifts will be on the same day every week: Squats Monday, Bench Wednesday, Deadlift and Press Friday. The focus is steady gains. We’re balancing this out with LONG metcon workouts. Tuesday and Thursday we will be working on conditioning for anywhere from 20-40 minutes. One day will be a set number of rounds as fast as possible, the other will be 5-6 intervals with a few minutes of all out effort followed by a couple minutes of rest. Saturdays will be team/partner workouts.

We are 12 weeks out from our Inaugural 5 Bar Meet on July 15th!

This meet will consist of both Weightlifting and Powerlifting: Snatch, Clean and Jerk, Squat, Bench, and Deadlift. Anyone Level 2 and higher is encouraged to participate.
Over the next 12 weeks we will build the strength lifts and refine the Olympic technique in three 4-week training cycles.

We will host this in-house competition at the gym on July 15th. Advanced sign up will be required. Prizes will be awarded.

Read – If You Want to Get Better, You Must Think Better from StrongFirst. “If you’re practicing feeling and lifting like a piece of garbage, then sure—shake your head all you want. But if you’re trying to get better, then you need to think better.”

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdg Pushups

Kettlebell Warmup: 3x
5/5 Halos
1/1 Turkish Getup

Skill

Kettlebell Snatch:

3x
5/5 One Arm Swing
3x
5/5 One Arm High Pull
3x
5/5 Snatch (or Half-Snatch if the drop from overhead is too much)

Conditioning

“Zui Quan”

Levels 2-4
24 Minutes E4MOM (6 rounds)
X Burpees
8/8 KB Snatches
200 yd Run

L4 – 24/18, 15 Burpees
L3 – 22/16, 12 Burpees
L2 – sub 1-arm swings if you can’t snatch, 10 Burpees

Each round should be close to as fast as possible. You should have about 45-60 seconds rest each interval.

Levels 0/1
24 Minutes
200 yd Run
10 KB Swings
10 Burpees
Rest 60 seconds