Workout of the Day
A1) Front Squat 3×10 reps @ 20X1
A2) Incline DB Prone Rows 3×10-12 reps with 1 count pause at the top of each rep
Today’s RPE for front squats is 6-7/10 for your 3 work sets at the same weight across. You should plan to do several warm up sets (4-6 rep range) to build up to your first work set. If you start out too high with loading in Week 1 it will be very, very difficult to increase weight week to week. Expect to leave a little in the tank!
Each week the number of front squat reps will decrease and the goal is to increase weight based on your RPE, bar speed, and range of motion. It may not be possible to increase loading every week especially if you are more advanced (or start too high Week 1).
5 rounds of 1 minute AMRAP:
6 ea Single Arm DB Push Press
AMRAP Double Unders or Air Bike cals in remaining time
Rest 2 minutes
Choose a moderately tough dumbbell weight you can complete all your reps unbroken on each arm (< 30 seconds). Each interval is short, so instead of subbing Single Unders, try counting all of your double under attempts to work on the skill.
Coach Avery will be programming the next 8 weeks of training!
New Training Cycle Details (7/3-8-27)
This 8 week cycle will take us through Fourth of July until the end of summer. With that in mind, here are some of our training biases and an overview of the schedule:
Clean and Jerk Progression
This progression will be focused on improving split jerk technique. This may mean working from the rack and performing accessory movements to develop stability and balance in the jerk. The progression will culminate the last week with working up to a heavy clean and jerk.
The past 2 cycles we’ve spent a lot of time working on bodyweight strength and skill work. There will still be gymnastics skill work included throughout the cycle, but we’ll focus on applying those skills into multi-modal workouts (think classic couplets and triplets). This cycle will give you the opportunity to test then re-test a workout at the end of the cycle. This cycle the workout will be “Nasty Girls”. It falls on Tuesday July 4th. If you miss the workout due to the holiday, you can choose to make it up on your own time in OG or simply focus on honing your skills on Tuesdays with the goal of doing this workout at the end of the cycle.
Continuing with “”Floater Friday”” where members will have 3-4 options for their strength work which relate to the prior week’s programming. This is a great way to hit a movement you missed or want to bias.
Monday Front Squats and Horizontal Pulling Variations
Tuesday Varied Multi-Modal Gymnastics
Wednesday Bench Press
Thursday Clean and Jerk
Friday Floater Strength
Sunday Varied Grunt and Aerobic Work
Front Squat Progression
You will have an opportunity to work up to 3 rep max at the end of the cycle. You will perform sets across at the same weight each week with the aim of progressively adding load week to week as reps decrease.
WK1 3X10 reps
WK8 Build up to a 3 RM Front Squat for the day.
Bench Press Progression
WK1: Heavy 5
WK2: 3×8 across, 1 drop set (10-20%) x 10-15 reps
WK3: 3×7 across, 1 drop set (10-20%) x 10-15 reps
WK4: 3×5 across, 1 drop set (10-20%) x 10-12 reps
WK5: 3×5 across, 1 drop set (10-20%) x 8-12 reps
WK6: 3×5 across, 1 drop set (10-20%) x 8-12 reps
WK8: Heavy 5, compare to Week 1
Clean and Jerk Progression
WK1: Muscle Clean+Split Press 5x(1+2), Paused Clean Deadlifts 5×3-5
WK2: 1 Clean Deadlift + 2 Hang Power Cleans + 3 Jerks with OH Hold (2 counts)
WK3: 5×5 Split Jerk (from racks), Clean Pulls 5×3
WK4: 1 Power Clean + 2 Jerks
WK5: Jerk Dip + Jerk 7x(3+1), Clean Deadlifts 5×3
WK6: Clean + Jerk EMOM, building
WK7: Push Press + Jerk 3x(2+1), Jerk 5-7×1, Clean Pulls 5×3
WK8: Clean + Jerk, building
As always, it is always a GREAT idea to keep a training log, so you can get the intended stimulus of your workouts. Put a notebook in your gym bag, type a note on your phone, or use Beyond the Whiteboard, which pre-loads all the CFSBK workouts for you, for FREE!