*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 Bench Press/Floor Press/Strict Press @ 60-70%

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. Pick one of the 3 movement patterns based on what you have available for gear for you.

1b) 9:00 – 15:00 – Every 1:30 x 4 sets: 5 Strict Pull-ups

Perform these in a slightly wider grip than normal. Add load/assistance as deemed fit.

1c) 15:00 – 21:00 – Every 2:00 x 3 sets: 10 Renegade Rows

One Renegade Row consists of a Push-up and a Dumbbell Row on each arm. Focus on keeping your hips down and your trunk/body as square as possible when Rowing.

1d) 21:00 – 27:00 – Every 2:00 x 3 sets: 15 Seated Behind the Neck Strict Press

Perform these with a barbell. Work at light-to-moderate loading and focus on good positioning, hard elbow lock-out, etc.

1e) 27:00 – 30:00 – 3 minute AMRAP: Dumbbell Overhead Tricep Curls

Use a light weight, max reps, focus on position and activation, not speed.

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