*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 it, your barbell weight should not change and should be fixed for the 4 weeks. The programming is written out much like it would be structured in class to keep flow and movement. Lastly for this program, it’s not going to be about big weight, but more building into some high volume barbell work. Have fun!

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7 Deadlift

Pick a weight that is moderate in effort, should be challenging but no where near a max effort. This will be a weight you work with for the next 4 weeks. Set the bar dead on each rep.

1b) 9:00 – 15:00 – Every 1:30 x 4 sets: 5-8 Bent Over Supinated Barbell Rows

Focus on getting your back angle as close to parallel with the floor as possible. Keep the movement strict. Build as heavy as deemed fit.

1c) 15:00 – 21:00 – Every 2:00 x 3 sets: 10 Hang Power Cleans

Goal stimulus is cycled reps, only build as heavy as you can cycle the reps.

1d) 21:00 – 27:00 – Every 2:00 x 3 sets: 10/side Single Leg KB/DB RomanianDeadlift

Perform all 10 reps on 1 side and then switch to the other. Focus on quality of movement and balance, over speed/loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Power Strength Demo/Follow-Along

Met-con Demo + Thoughts