Week Of 100905

Laura works towards a PR deadlift.

News

• If you are part of the Door To Door Co-op your food will be delivered to your home instead of the gym on Monday due to the gym closure.
• Remember we are CLOSED Monday due to the Labor Day holiday.
• Remember there is NO Suffer on Saturday due to the Labor Day holiday weekend.
• The new Saturday schedule starts next Saturday (9/11). We will have Open Coaching from 8:00-9:00, Suffer On Saturday from 9:00-10:00, and more Open Coaching from 10:00-12:00. The following two week’s Saturday schedules will be a bit different due to the Brutal Recess Seminar (9/18) and Fight Gone Bad (9/24).

Introduction
This is week 1 of our next cycle. This cycle will be 6 weeks long and will break down as follows:

Weeks 1-3: Strength, skill and limited conditioning.
Weeks 4 & 5: Conditioning and Stamina
Week 6: We will either start the next cycle immediately or have a de-load transition week.

The skill work this cycle will be the squat clean. The primary lifts for the next 3 weeks will be the front squat and deadlift. When compared to this summer’s training we are changing up both the primary exercises, the number of exercises, and the program. Instead of a linear strength program we will be using a progressive autoregulation program. If you’re interested in reading more check out these links:

• APRE for Strength and Size
• The Effect of Autoregulatory Progressive Resistance Exercise vs. Linear Periodization on Strength Improvement in College Athletes

The sets and reps we will be using this week are as follows:

Set 1: 10 reps at 50% of last week’s 6RM
Set 2: 6 reps at 75% of 6RM of last week’s 6RM
Set 3: Reps to failure at 6RM
Set 4: Adjusted reps to failure

The adjustment for set 4 and the following week’s set 3 will be:
0-2 Reps: Decrease load by 5-10 pounds
3-4 Reps: Decrease load by 0-5 pounds.
5-7 Reps: Load remains the same.
8-12 Reps: Increase load by 5-10 pounds.
13+ Reps: Increase load by 10-15 pounds.

A couple notes:

Note 1: Going to failure does not mean going to degradation of form. It means going to “positive” failure. If the form is bad the rep does not count!

Note 2: When using percentages the load on the bar does not need to be exact. For example, for our purposes 75% of 205 is 150 pounds and not 153. In other words, everything should be in 5 or even larger increments. Some might if say 75% of 205 is 155 because its faster too load 2 45s and 2 10s.

Tuesday

Objective
Front Squat 6RM APRE and conditioning for Fight Gone Bad.

Warm-Up
3 rounds of:

• Run 200 meters
• 5 Samson Stretch per leg
• 5 Supine Ring Pull Ups
• 5 Squats + 5 Jumping Squats

Skill
Front Squat: 10@50%, 8@75%, Max@100%, Adjusted Max

Conditioning
3 rounds

• 20 Sumo Deadlift High Pulls 75/55
• 20 Box Jumps
• Run 400m

Practice/Recovery
Foam Roll Your Legs

Wednesday

Objective
Clean practice and pulling strength.

Warm-up
3 Rounds

• 10 KB Goblet Squats
• 10 Swings
• 10 Burpees
• 10 Samsons

Skill
Mid-Hang Muscle Clean 8 sets of 3
Tall Clean 8 sets of 3

Increase the weight to a moderate load. The goal is to practice proper mechanics specifically the second pull, receiving position, and the pull under (aka 3rd pull).

Conditioning
If you missed yesterday’s front squats make them up instead of today’s conditioning work.

10-9-8-7-6-5-4-3-2-1 reps of
Hang Squat Clean (Load at Coach’s discretion)
Pull-ups

Recovery
Athlete’s Choice

Thursday

Objective
Bench Press APRE and Fight Gone Bad conditioning. If you are not training Friday deadlift today instead of bench press.

Warm-up
Row 500 and CrossFit Warm-up x 2

Skill
Bench Press: 10@50%, 8@75%, Max@100%, Adjusted Max

Conditioning
30-20-10 reps of:
Wall Ball
Ball Slam

Recovery
Coach Led Stretching

Friday

Objective
Deadlift APRE and rowing conditioning.

Warm-up
3 rounds of:
5 T Push Up
Walking Lunge Across Gym
Spiderman Stretch
10 Squats
Broad Jump Across Gym

Skill
Deadlift: 10@50%, 8@75%, Max@100%, Adjusted Max

You must release your grip at the bottom of each deadlift. No bouncing. You may stand up between reps if you like but you should not move your feet.

Conditioning
4 rounds:
5/30s Push Press 75/55
Row 1:00 for distance.

Recovery
Foam Roll