Arnold Press / Back Squat Superset
A1) Seated Arnold Press:
2 x 14-16 @4121
A2) Back Squat:
2 x 14-16 @4121
Rest :30 between movements and 1:00 between sets. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo. This will probably be in the ball park of 40% for most folks. Modify to Goblet Squat as needed.
Post loads to comments.
Week 1 of 6
_____________________
For Time:
500m Row
Then,
21-15-9
Dumbbell Thrusters 35/20 lbs
Kettlebell Swings 24/16kg
Post time and Rx to comments.
Reuters came to the gym a couple weeks ago during Friday Night Lights to profile our own 80-year-old badass Jacinto Bonilla. Watch!
Upcoming Training Cycle Template
Training Cycle Dates: M 11/11/19 – S 12/22/19 (6 weeks)
Goals: This 6-week cycle will have a focus on accumulating muscle endurance, increasing motor control, and improving movement proficiency by using controlled tempo work with lighter weights at relatively higher volume. Expect to see lots of bodybuilding style strength supersets, longer aerobic pieces, and dedicated skill-strength work. Olympic lifting exposures will have a primary focus on variations that build strength endurance and will be mixed into the aerobic work we’re doing.
A note on tempo: To keep things simple, the prescribed tempo for the strength work (with the exception of Dips) this cycle is “@ 4121.” This should be read as:
4 seconds down/eccentric
1 second hold
2 seconds up/concentric
1 second hold
Take advantage of the time under tension that a slow tempo like this creates in order to get stronger and increase muscle endurance through good range of motion and positions.
Monday: Vertical Push/ Squat Superset + Metcon
A1) Seated Arnold Press
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x1 2-15 @ 4121
5-6: 3 x 8-10 @ 4121
A2) Back Squat
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121
Modify to Goblet Squats as needed. Rest :30 between movements, 1:00 between sets.
Tuesday: Mixed Modal Aerobic Interval Training
The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each set to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.
Wednesday: Horizontal Push/Horizontal Pull Superset + Metcon
A1) Dumbbell Bench Press
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121
A2) Pronated Grip Ring Row
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121
Change the angle of the body to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between movements, 1:00 between sets.
Thursday: Skill Work + Mixed Modal Steady State Aerobic Training
The gymnastics skill work will alternate between Kipping Pull-Ups and Toes-to-Bars. The intent on the conditioning is to stay out of the “pain cave” and work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.
Weeks
1, 3, 5: Toes-to-Bars
2, 4, 6: Pull-Ups
Friday: Decline Push/ Hinge Superset + Metcon
A1) Matador Dip, Box Dip, or Leg Assisted Box Dip
Weeks
1-2: 2 x 14-16 @ “Slower Down-Faster Up”
3-4: 3 x 12-15 @ “Slower Down-Faster Up”
5-6: 3 x 8-10 @ “Slower Down-Faster Up”
A2) Romanian Deadlift
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3×12-15 @4121
5-6: 3 x 8-10 @ 4121
A “4121” tempo is NO JOKE for Dips, even at just bodyweight. Use band assistance as appropriate or scale to a box version to complete the sets unbroken. Rest :30 between movements, 1:00 between sets.
Saturday: Partner Workout!
Generally written in “I go, You go” format, this creates a fun way to incorporate some medium intensity interval style work into our training.
Sunday: Vertical Pulling/Transverse (Rotational) Plane Superset + Metcon
A1) Dumbbell Lat Pullover
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121
A2) Landmine Rotations
Weeks
1-2: 2 x 14-16 @ 4121
3-4: 3 x 12-15 @ 4121
5-6: 3 x 8-10 @ 4121
Rest :30 between movements, 1:00 between sets.
News and Notes
- Check back tomorrow to find out who is our November Athlete of the Month!
- Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship. Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15pm on Sunday, November 17th in the annex!
_____________________
How to Handle Your Family During the Holidays The Temper
CrossFit Rejoins Instagram Morning Chalk Up
Jacinto is one of my biggest inspirations at CFSBK. I want to be him when I grow up. Once I was in Frankie’s class and between lifts, I saw him doing a legless rope climb. He’s only a year younger than my mom, who needs a walker to get around and has a host of health problems. I’ll carry that thought about the day you least want to be in the gym being the day you most need to go!
7 AM with the return of Nick! Between his moody ’80s and Lauren’s party ’80s, Monday morning music is gonna be ON POINT.
Squats at 95# for all 16 reps. Arnold press first set 14 reps at 15#, then 14 reps at 12.5#. The Arnold press almost killed me!
WOD in 5:48 Rx (unless Russian swings don’t count as Rx). I’m gonna have Fran cough the rest of the day.
This new programming really puts a lot of “so now what do I do” trying to program rest days in your you 5 day a week plan when there are components in all the days you need to work on.
Is there any thoughts on going back to the programmed rest days?