May 2010 Training: The Second Half
May 16, 2010 | Comments Off
We are finishing up a month of training using the Black Box template with a focus on the power clean or hang power clean, back squat and the strict press. The month’s benchmark challenge is Nancy which we’re completing on the 6th and the 28th. Normally, we’d be out at City Park for Suffer on Saturday on the 29th to do Murph. However, with the Whole 9 workshop and our Memorial Day Weekend BBQ on the 29th we’re going to stay in the gym and have a special S.O.S at 3:00 P.M.
For those unfamiliar with the Black Box template the program typically involves 3 heavy days per week the 1st and 2nd weeks of the month and 2 days the other weeks. Three lifts are chosen and rotated through in order three times. The first time using 5 sets of 5, then 5 sets of 3 and finally 5 singles. The heavy lifting is usually paired with a short (~10 minute) conditioning workout. On the non-heavy days we’re programming longer conditioning workouts often using movements designed to help improvements on the month’s benchmark challenge.
For the rest of the month the schedule will look something like this (subject to change):
- Monday 17th: Strict Press 5×3. Squat and Pull-up conditioning workout.
- Tuesday: 10-20 minute conditioning with running, weightlifting and gymnastics.
- Wednesday: Last power clean day of the month, 5 singles. Four minute single movement workout.
- Thursday: 20 minute conditioning workout with olympic lifting and gymnastics.
- Friday: Last back squat day, 5 singles. Twelve minute single movement conditioning, low impact.
- Monday 24th: Last strict press day, 5 singles. Short burpee and Oly workout.
- Tuesday: Dean’s Birthday WOD.
- Wednesday: Hero WOD: “Tillman”
- Thursday: To Be Determined
- Friday: May’s Benchmark: “Nancy”
- Saturday: Whole 9 Workshop, Hero WOD, and Community BBQ.
