Tempo Press / Tempo Sumo Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Start Week 1 light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 21×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
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Exposure 1 of 8
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
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Our new training cycle starts today. What are your personal goals for this cycle? Tell us in the comments! | Photo by Thomas H.
New Training Cycle Template
Training Cycle Dates: M 9/11/17 – Su 11/5/17
Test Week: M 11/6/17 – Su 11/12/17
Crush Week: M 11/13/17 – Su 11/19/17
Transition Week: Will be the first week of the following cycle, starting November 20th
Goals: Improve overhead stability and pushing strength, build lean mass through controlled tempo volume work on slow lifts, and add more regular pulling from the floor. We’ll use the Back Squat in regular lifting rotation but will see Front Squats coming off the floor in metcons. We’ll also see the continuation of “Crazy Metcon Saturdays” and regular bodybuilding-style work in cash outs and on NFT days. A metcon or NFT work will follow each day’s lifting segment.
Monday – Tempo Press (31X1) + Tempo Deadlift* (31X1) Superset
Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.
*Deadlift will alternate week to week between Sumo and Stiff-Legged.
Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6
Wednesday – Tempo Back Squat (20X1)
Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6
Thursday – Clean and Jerk
Complexes and EMOMs
Saturday – Metcon Funday!
Varied mixed-modal metcons of longer than our usual time domain, including partner workouts
Sunday – Snatch
Complexes and EMOMs in addition to Overhead Squats and Snatch Balance exposures
Check out our Current Programing Cycle page for this cycle’s standardized warm ups!
News and Notes
- We’re less than a week away from the start of the 2017 Subway Series! The first event goes down this Saturday at CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!
- CFSBK will host an Own Your Eating Seminar tonight from 6 to 8pm! This seminar is just $25 if you sign up ahead of time, or $30 at the door. See yesterday’s post for details!
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Yesterday’s Results Board: “Holleyman”
Dream Day Clif Bar
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