Push Press
3 x 12
Start this week at a moderate weight. Perform each rep as it’s own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.
Post loads to comments.
Exposure 1 of 8
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Every 4 minutes for 5 rounds:
270m Run
5 Deadlifts 275/185
The Deadlifts should be heavyish, unbroken touch-and-go reps.
Post work to comments.
New Training Cycle Template
Our new 8-week training cycle starts today! Here’s what you can expect…
Training Cycle Dates: M 4/24/17 – Su 6/25/17
Crush Week: M 6/26/17 – Su 7/2/17
Transition Week: Will be the first week of the following cycle, starting July 3rd.
Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work, as well as moderate efforts on classic couplets and triplets.
Monday – Push Press
- Week 1: 3 x 12
- Week 2: 3 x 10
- Week 3: 3 x 8
- Week 4: 3 x 6
- Week 5: 3 x 6 (Back off week; use the same load as week 1)
- Week 6: 3 x 8 (Heavier than week 3)
- Week 7: 3 x 6
- Week 8: 3 x 4
Start week 1 at a moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.
Wednesday – Back Rack Reverse Lunges
- Week 1: 3 x 12
- Week 2: 3 x 10
- Week 3: 3 x 8
- Week 4: 3 x 6
- Week 5: 3 x 6 (Back off week; use the same load as week 1)
- Week 6: 3 x 8 (Heavier than week 3)
- Week 7: 3 x 6
- Week 8: 3 x 4
Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.
Thursday – Clean and Jerk Complexes and Pulls
Varied exposures
Saturday – Tempo Back Squats + Front Squats (41X1)
*2 sets of Back Squats, followed by one set of Front Squats
- Week 1: 2 x 12, 1 x 12
- Week 2: 3 x 10, 1 x 10
- Week 3: 2 x 8, 1 x 8
- Week 4: 2 x 6, 1 x 6
- Week 5: 2 x 6, 1 x 6 (Back off week; use the same load as week 1)
- Week 6: 2 x 8, 1 x 8 (Heavier than week 3)
- Week 7: 2 x 6, 1 x 6
- Week 8: 2 x 4, 1 x 4
Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.
Sunday – Snatch Complexes and Pulls
Varied exposures
Head over to the Current Programming Cycle page to see this cycle’s new standardized warm-ups!
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Yesterday’s Whiteboard: Partner Double “Morrison”
A Weightlifting Program Gives Ex-Cons a Chance at Change NPR
Use This Strategy to Make Your Commute a Little Less Awful NY Mag
Dr. Judy is happy it’s Saturday 
Zachary Z. enjoying a spring run | Photo by Thomas H.