Monday, October 24th

Upcoming Training Cycle

We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays and Fridays will feature Squats (following Jim Wendler’s 5/3/1 for Competition),  Wednesday will feature Overhead Pressing and Tuesday and Saturday will feature Clean and Jerks and Snatches. As usual, every 5-7 days the metcon will be Not For Time (NFT) work.

 Monday –  Front Squat + Metcon
Tuesday – Clean and Jerk + Metcon
Wednesday – Shoulder to Overhead + DB Bent Row + Metcon
Friday – Back Squat + Metcon
Saturday – Snatch + Metcon

The Shoulder-to-Overhead days will vary movements, sets, and reps.

The Dumbbell Bent Over Rows will start with a heavy set of 10 and the following week’s sets and reps will be based off it.

Week 1 – 10-10-10
Weeks 2-8 – Perform 3 sets of 8-12 reps.
Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement, and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win!

Performance Squat Cycle

Week 1 – 5-5-5
Week 2 – 85% (of last week’s heavy 5) for 3 sets of 5
Week 3 – 90% x 5 x 3
Week 4 – 95% x 5 x 3
Week 5 – 100% x 5 x 3
Week 6 – 105% x 5 x 3
Week 7 – 5-5-5
Week 8 – 1-1-1 of 3-3-3

Competition Squat Cycle

5/3/1

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it!

Week 1 – 65% x 5, 75% x 5, 85% x 5+
Week 2 – 70% x 3, 80% x 3, 90% x 3+
Week 3 – 75% x 5, 85% x 3, 95% x1 +
*Add 10 lbs to your TM*
Week 4 – 65% x 5, 75% x 5, 85% x 5+
Week 5 – 70% x 3, 80% x 3, 90% x 3+
Week 6 – 75% x 5, 85% x 3, 95% x 1+
*Add 10 lbs to your TM*
Week 7 – 70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)
Week 8 – Max Effort Week

The Olympic lifts will follow an EMOM format that will include other movements with the goal of learning how to pace during metcons.

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) 3 sets of:
Front Squat x 5 reps
Rest 45 seconds
Strict Chin Up x 5 reps
Rest 90 seconds

(Warm up and perform 3 medium-heavy sets of 5 reps for the Front Squat. All sets should be at the same weight)

B) 4 Rounds For Time
400 meter Run
15 Handstand Pushups

(Strict or kipping is allowed on the Handstand Push-Ups, as is 1-2 AbMats. Sub Box Piked or regular Push-Ups as needed)

A) 3 sets of:
Front Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5+ reps @ 85%
Rest 2-3 minutes between sets

These percentages are based on your Training Max (or TM, 90% of your true max). The final set (the 85% set this week) is done for max reps, stopping 1 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

B) 4 Rounds For Time
400 meter Run
15 Handstand Pushups

(Strict or kipping is allowed on the Handstand Push-Ups, as is 1-2 AbMats. Sub Box Piked or regular Push-Ups as needed)

5 sets of
10 Double Kettle Bell Front Squats
rest 90 seconds

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531