Week Of 100801
July 30, 2010
Leisel The Diesel
Cycle: Summer 2010 (pdf)
Week: 100801
Supplemental Sessions
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Introduction
This is the final week of our linear strength progression. We know that it has been trying for some of you to stick with this much work in every session but we have seen some impressive gains. We will be posting more about those gains as we wrap of this cycle and do some benchmark testing.
Details on the next cycle, which starts in September, will be posted by the 15th if not earlier. In the mean time here is what is in store for August:
- Week of 8/1: Finish up linear strength progression.
- Week of 8/8: CrossFit Benchmark tests. Expect visits from Helen, Kelly, and Karen.
- Week of 8/15: 1 rep max tests and the Warrior Dash.
- Week of 8/22: Cycle Specific Conditioning Tests. “Not Fran” and the “Backsquat Gasser”. Plus, the Colorado Open.
- Weeks of 8/29 and 9/5: Transition to next cycle.
Primary Session A
Objective
Continue strength progression in the back squat and the push press. Metabolic conditioning and core strength.
Warm-Up
5 rounds:
5 Push-ups
5 Shoulder Pass Throughs
5 Overhead Squats
5 Sit-ups
Instep Stretch
Strength
Back Squat 3 sets of 3 reps, add 5 pounds from last session.
Push Press 3 sets of 3 reps, add 5 pounds from last session.
Conditioning
5 rounds not for time:
1:00 Swings
10 Russian twists per side
5 Windmills Per Side
Primary Session B
Objective
Upper body pulling strength, thruster practice, and lunge work.
Warm-Up
3 rounds:
High Knees 100 meters, jog back
10 Burpees
25′ Crawl
Walk The Plank
Yes, this is a Warrior Dash prep warm-up. Pretend like your high-kneeing through tires.
1) 8 Minute Pull-up Ladder
2) Thruster Ripper. Use the same weight as your previous attempt but try to beat the reps.
3) Lunge 200 meters while carrying 40-50 pounds. It could be a barbell, a couple kettlebells or a couple dumbbells. With the dumbbells or kettlebells vary the carrying position.
Session C
Objective
Continue strength progression on bench press and back squat. General conditioning.
Warm-up
3 Rounds:
- Run 400
- 10 One Arm Swings
- 10 Swings To Goblet Squat
- Pigeon Stretch
Strength
Bench 3 sets of 3. Add 5 pounds.
Back Squat 3 sets of 3. Add 5 pounds.
Conditioning
6 rounds
5 Suicide Sprints
10 Turkish Get-ups (5 each arm)
