75%x 2 reps x 6 sets
This is the first week of the new cycle. Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.
4 Intervals of:
15/10 Push-Ups + 20 Air Squats
AMRAP Row or Bike remaining time
The goal of this interval is to finish the Push-ups and Air Squats around 1:00 so that you can have roughly a minute on the bike or rower. Scale the push-up volume or version such that you can complete each round in 1-3 quick sets. You May also break up the calisthenics, for example: 8 Push-Ups + 10 Squats + 7 Push-Ups + 10 Squats
Kristine Andali Thrustering in 608
New Programming Cycle
SEPTEMBER 9TH – NOVEMBER 7TH
This cycle will be 8 weeks in length as opposed to our typical 6 week cycles. We will focus on developing strength in the Bench Press, Back Squat, Shoulder Press and Deadlift which will be programmed on consistent days each week. Some days the strength will be programmed before the conditioning, other days it will be programmed afterwards to keep things interesting. We’re also seeing the return of our “A la Carte” strength day on Friday where you can make up one of the lifts you missed earlier in the week or you can perform an additional option that was not programmed in the prior 4 days. Saturday and Sundays will be “mixed” with varied workout formats and movements. Snatches, Clean and Jerks, Pull-ups and skill work will be programmed throughout the week as opposed to being given specific days they’ll always land on. Expect to see some movement redundancy in this cycle, for example if we squat on Tuesday, you still may see some squat archetype movements like wall balls or thrusters programmed on the days before or after, depending on what else is being programmed that week.
Also of note is that “Fight Gone Bad” will fall within this cycle on 10/23 which we will do some prep for in the weeks leading to that event. CFSBK’s birthday is also on Sunday the 19th of this month.
Below are the days each of the primary lifts will fall on:
Monday: Bench Press
Tuesday: Back Squat
Wednesday: Shoulder Press
Friday: A la Carte Strength
All 4 of the main lifts this cycle will follow the following programming format:
WK7: 80%x2x6 (deload)