Press / Carry Superset
A1) Press
Fitness
3 x 5
Sets across. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind.
Performance
5-5-Max
2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind.
A2) Single-Arm Farmer Carry
3 x 200′
Build to a heavy load on the carries, same or heavier than Week 1.
Post loads to comments.
Exposure 4 of 8
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AMRAP 20 Minutes:
20 Deadlifts 205/135
20 Box Jumps 24/20
3 Ring Muscle-Ups
The barbell should be medium-heavy for you. Scaling options on the Ring Muscle-Ups are:
10 Ring Dips (buy in: 15+ Matador Dips)
10 Matador Dips (buy in: 15+ Box Dips)
10 Box Dips (single box, buy in: 15+ Push-Ups)
15 Push-Ups (elevated or knees as needed)
Post rounds, reps, and Rx to comments.
Do you aspire to get serious enough about Olympic lifting that you need to use kilo plates? You’re in luck. The start date of Next Level Weightlifting Club’s late morning cycle has been pushed back to this Friday, so you have more time to register!
LATE MORNING NEXT LEVEL WEIGHTLIFTING CYCLE: REGISTER NOW!
Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!
Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.
The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.
Dates and Pricing
Dates: April 19th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)
Unlimited Option
We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll!
This cycle is capped at 8 participants and needs 5 people registered to run.
About the Coach
Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
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Yesterday’s Results Board: Snatch | Thrusters, Pull-Ups
The Best Hike in Every State Outside
The Joy of Being a Woman with Muscles Breaking Muscle
Press: 72.5×8
WOD: 5 rounds + 11 deadlifts with box dips. Maybe I should’ve gone matador with this? I really have no idea what my capacity is with bodyweight push movements these days. (In general I have a *lot* to get used to about my new body — I went spring clothes shopping over the weekend and realized I’m also not the dress size I guessed I would be!)
I tried switching sides every 5 reps on the deadlift once I went to switch grip, something that has proved comically hard for me in the past. Finally managed to figure it out, which is good, because I did only one round with double overhand and otherwise I would be walking around in circles for the rest of the day. 😛
AG
A.
@sustained effort:
3 t-push ups
10 alt plank wall walks
1 rope climb
1 min EB – build to 1.5 BW in watts
x 3 rounds
B.
Kipping HSPU Practice – strength work – 1.3
C.
For repeatability:
5 min AMRAP
3 hspu
4 np burpee
8 WB
rest 3 min
x 3 rounds
D.
5-10 min EASY cool down
8am class
Press
127.5x5x3
FC
32kg(x2)x200’x3
Metcon Rxd
4+40
Fun hour of fitness.
5:30pm Group Class
Press
115x5x3
Carry
Red KB.. but I only did 2 sets of that
MetCon
5 Rounds + 7 Reps as Rx’d
Mostly 5’s on the Deadlifts
Steady and slow on the box jumps
unbroken ring muscle-ups
This was a long 20 minutes! Most of the workout for me was on the barbell.