Open Workout 12.4
AMRAP 12 Minutes:
150 Wall Balls 20/10, 14/9
90 Double-Unders
30 Muscle-Ups
Substitute chest-to-bar or kipping pull-ups for muscle-ups.
Post time and Rx to comments.
Compare to 11.10.14 and 5.29.14
Coach Jeremy competed in the USAPL meet last weekend, and his bench press was an all-time competition PR (video above)! Here’s his report: “The meet went well overall. The 424# squat ties the best I’d ever done in competition, but it was way easier this time than the last time (2 years ago) and I weighed in much lighter at 178lb versus 196lb. The bench was an all-time competition (pause) bench PR. I had hit 325 2 years ago (at that heavier weight), getting 330 (150kg) was a longstanding goal, so I was really pumped to hit it. DL was blah. It was late in the day and I was kinda done with the meet. Hit my opener, the 451, but my 2nd attempt was ugly and I gave up on it quick and passed my third.”
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!
- Kids Club is CANCELED tomorrow, as Coach Janelle is out of town!
- Happy birthday, Simon H.!
Check Out Our Upcoming Training Cycle Template!
Training Cycle Dates: M 8/10 – Su 9/27
Crush Week: M 9/28 – S 10/4
Transition Week: Will be the first week of the following cycle, starting October 5, 2015
Cycle Goals:
- Add rep/set variety to barbell strength training
- Incorporate more gymnastics strength training
- One dedicated WOD day each week
Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD
Performance Bench Cycle
Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test
Fitness Bench Cycle
3×5 Linear Progression
Last exposure is a 1-3RM test
Fitness and Performance Deadlift Cycle
Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test
Performance Squat Cycle
Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test
Fitness Squat Cycle
Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
Want to learn more about CFSBK’s programming? Check out these articles:
- The Underlying Philosophy Behind Programming at CFSBK Chris Fox
- A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
- Low Bar and High Bar Back Squats David Osorio
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Orphaned Kangaroo Finds Comfort in Teddy Bear CBS News
