Fitness: Front Squat 3 x 5 Linear Progression
Aim to be able to add 5 pounds each exposure. If you maintain 5-pound jumps, the bar will be 35 pounds heavier by the end of the cycle!
Performance: Back Squat 3 x 5, Volume Day
Start light enough to make consistent jumps of 5-10 pounds for 8 weeks.
Post loads to comments.
One partner working at a time, alternate complete rounds
AMRAP 15 Minutes:
15 Wall Ball 20/10, 14/9
7 Burpee-Box Jumps 20″
Post rounds and Rx to comments.
Tucker came to the last mock Olympic weightlifting meet and he found it extremely exciting. Don’t miss your chance to nail your snatch and clean and jerk under the tutelage of Coach Frankie Murray (@nextlevelweightlifting)! Details below and here.
News and Notes
- SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday, 4/11, and Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for Monday, 4/13, at 9am.
- Performance Squat Programming People: If you’re curious about the basic idea behind this cycle’s programming, check out this article: “Why the Texas Method May Be the Best Intermediate Program.”
- Happy birthday, Ari J. and Ben L.!
Sign Up Now For the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray
WE NEED EIGHT PEOPLE IN EACH CYCLE TO RUN THEM, which means we need five more people in both cycles. Sign up today!
Here’s a testimonial from Social Media Strong Man Matt K.:
“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”
And another testimonial (and mild threat) from Funny Strong Man Jay R.:
“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.
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