Category: Power

*Gym Updates and Thoughts 3/30/20 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…

WOD: Monday: 5 x 5 Back or Front Squat @ 60% You choose the lift. If you don’t have access to a Squat rack then you’ll Front Squat for this cycle, Cleaning the bar from the floor. Wednesday: 5 x 5 Bench Press, Floor Press or Strict Press @ 60% Again choose a lift based on what you have access to and what you want to work on. Friday: 5 x 5 Deadlift @ 60% Performed as set Dead on the floor, no Touch and Go This is a de-load week. Fit these lifts into the normal programming wherever you feel appropriated. We will be starting a step-loading program next week, focus on just 3 lifts, and our 3 class barbell lift patterns, Squat, Hinge, Press. For the programming we will be posting it like this, all at once for the week, this…

*Gym Update 3/16/20 –  HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% Warm-up as needed. De-load this week, we will be testing your 1RM next. 1b) 8:00 – 14:00 – Every 1:30 x 4 sets: 5/side Single Arm Dumbbell High-Pull Perform 5 reps on 1 side before switching to the other, build as heavy as deemed fit. 1c) 14:00 – 20:00 – Every 1:30 x 4 sets: 3/side Mixed Grip Pull-ups Add load/assistance as deemed fit. These should be performed strict. 2) 10 minute AMAP: 12 Dumbbell Thrusters 35/25 15 Knees-up 50 Double-unders Scale as needed. Extra Work: 3) Single Arm Bottoms-up Kettlebell Carry: 5 x 50ft/side Rest 60 seconds between sides. Load as deemed fit. 4) Single Arm D-Handle Cable Row: 4 sets of 10/side Rest 90-120 seconds between…

*Gym Update HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% Warm-up as needed. De-load this week, we will be testing your 1RM next. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 60% 5 @ 65% 2 sets of 5 @ 70% Warm-up as needed. De-load this week, we will be testing your 1RM next. 1c) 19:00 – 21:00 – 2 minute AMRAP: Hollow Rocks Focus on quality of movement first, reps second. 2) 3 rounds for Max Reps: 1 minute Calories Ski/Bike/Row/Run 1 minute Pistol Squats or Banded Pistol Squats 1 minute D-Ball Over the Shoulder 70/50 1 minute Rest For the Assisted Pistols use two pins in the Squat rack, and pull a band across, set the band height/size to…

*Spring Events at CVCF HERE WOD: 1) 5 rounds AQAP: 30 Dumbbell Front Squats 35/25 30 Alternating Dumbbell Snatch 35/25 30 Dumbbell Floor Press 35/25 2 Rope Climbs 15ft Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on smooth and steady pace and walking as flat footed as possible. 3) Band Pull-Aparts: 100 Reps For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE