Category: Power

*CVCF Gym Update 4/13/20 HERE WOD: 1a) 0:00 – 15:00 – Deadlift – Every 3:00 x 5 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. Set the bar Dead on the floor each rep. 1b) 15:00 – 21:00 – Pendlay Row – Every 2:00 x 3 sets: 10 Reps Reference last cycle of training for loading when we focused on the Pendlay Row. Set the bar Dead on the floor for each rep. 1c) 21:00 – 27:00 – Staggered Stance Good Morning – Every 2:00 x 3 sets: 10 Reps/side Focus on position over loading. Stagger should be about a foot’s length, think heel-to-toe. Perform all 10 reps on one side before switching to the other. For results post detailed weights, reps, times, thoughts, etc….

*CVCF Gym Update 4/13/20 HERE WOD: 1a) 0:00 – 15:00 – Bench Press/Floor Press/Strict Press – Every 3:00 x 5 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. 1b) 15:00 – 21:00 – Push Press – Every 2:00 x 3 sets: 10 Reps Warm this movement up a little before starting your Bench Press/Floor/Strict Press so that you can jump right into this. If you’re performing a Strict Press for the first piece than perform this movement as a Floor Press instead. 1c) 21:00 – 27:00 – Close Grip Upright Row – Every 2:00 x 3 sets: 20 Reps Hands should be touching on the barbell. Focus on good activation and keeping your scaps pulled back and down. For results post detailed weights, reps, times,…

WOD: 1a) 0:00 – 15:00 – Back Squat – Every 3:00 x 5 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7. 1b) 15:00 – 23:00 – Bulgarian Split Squat – Every 2:00 x 4 sets: 10 Reps/side Load with whatever you have for gear. Goal is some sort of Front Rack position, Barbell, Dumbbells, Kettlebells, D-Ball, etc. Perform all 10 reps on 1 side before switching to the other. 1c) 23:00 – 27:00 – 4 minute AMRAP: 10 Sumo Stance D-Ball Squats 10 D-Ball Good Mornings Focus on range of motion and activation over speed. Goal is to move through…

*CVCF Gym Update 4/6/20 – HERE For the Power Programming we will be posting M/W/F. This will be strength/accessory work only, you can pull from the other programming as deemed fit to add in conditioning and any additional work you’d like to do. For the next 12 weeks, we will be working through 3 x 4 week waves. This will be a step loading program, simple, basic, generally pretty affective especially for the beginning to intermediate lifter which is where most of us fall. In each 4 week cycle, the start of the program will be low volume on the main compound lift and high volume on the accessory (relative for the workload), and these will each change directions over the 4 weeks. For the main barbell lift for the next 4 weeks you are going to pick a weight and stick with…

*CVCF Gym Update 4/6/20 – HERE For the Power Programming we will be posting M/W/F. This will be strength/accessory work only, you can pull from the other programming as deemed fit to add in conditioning and any additional work you’d like to do. For the next 12 weeks, we will be working through 3 x 4 week waves. This will be a step loading program, simple, basic, generally pretty affective especially for the beginning to intermediate lifter which is where most of us fall. In each 4 week cycle, the start of the program will be low volume on the main compound lift and high volume on the accessory (relative for the workload), and these will each change directions over the 4 weeks. For the main barbell lift for the next 4 weeks you are going to pick a weight and stick with…