Good evening, team. I have created this blog so you would all have a place to come together to see the workouts, post your weights/scores/times, and ask questions or give comments regarding the week's or day's workout. I know some of you discuss your training in pairs or triplets, but I would really encourage you all to begin interacting as much as possible with each other. I do not know what the make-up of the team(s) will be, so treat each other equally. You all need to better each other during this training. We have a long way to go...
This week begins a squat-emphasis cycle. It will be a lot of work the first three weeks capped off with a lighter week four with testing on that Saturday. We will run this cycle and see how everyone improves their squat. Don't be discouraged if your snatch and/or CJ remain the same or take a slight hit during this time. We have PLENTY of weeks to devote to those before Regionals. Right now the focus is on getting stronger. It is likely that at the conclusion of this cycle we will do another four weeks very similar to this one, but I may change the emphasis at that point to the front squat. It all depends on your progress.
A couple of notes on the programming are needed. One, I know that most of you currently train MTW, off R, FSat, off Sun. I like this style for conditioning-based cycles, but this cycle is going to be strength-based. I would encourage you to follow it as written with Friday and Sunday off. Doing Thursday's work on Friday will negatively impact your big squat day Saturday morning. You may get away with it for a couple of weeks, but by the end it could really hinder your progress. So in the end, I leave the decision up to you and the whims of your schedule.
Two, use the front squat to warm up your back squat on occasion. I will make notes, but feel free to utilize that technique as often as you would like because I have not programmed a single FS in to this initial four weeks.
Lastly, follow the damn program. The responsibility of your improvement will be directly with me. That makes the decision making and finger pointing very easy. I will be using Miss J, CBo, and CGreg as resources to make sure I am not missing anything or making any glaring errors. But if you have a concern or question, please shoot me an email or give me a call. I am going to pour a lot of effort in to these six months leading up to Regionals, please return the favor.
11/26/12 Monday –
Squat: 65%x10x3
Block snatch (mid-thigh): 65%x3x3
@ 95% Row 500m, rest 3 min, row 500m – score as 1k
GHD Sit-ups: 3x12
GHD Hip Extensions: 3x12
11/27/12 Tuesday –
Behind the neck jerk: 70%x3x5
Push press: 75%x5x3
EMOM 20 min – even minutes do max set of unbroken double unders capped at 30,
odd minutes do 10 HR push-ups and 10 walking lunges
11/28/12 Wednesday –
Squat: 75%x5x5 (warm-up using front squat)
Block clean (mid-thigh): 65%x3x3
Clean Pulls: 100%x3, 105%x3x3
AMRAP 10 min – 10 heavy swings, 10 v-ups, 10/6 HSPU no deficit
Sandbag get-ups (not Turkish) – 50 not for time
11/29/12 Thursday –
Power snatch: 65%x3x3
Power clean and power jerk 1+1: 65%x3x3
Bench press: 60%x5x3
For time – 50 C2B pull-ups and 50 burpees
11/30/12 Friday –
Rest
12/1/12 Saturday –
Squat: 80%x3x8
Snatch: 70%x2x2, 75%x2x2 – if feeling good after those working sets, you may
continue building to a heavy DOUBLE (NOT 2RM!)
Clean and jerk: 70%x2x2, 75%x2x2 – same notes
Partner workout – one partner rows, one partner KB CJ (70/50); alternate every
minute for 12 min; score total meters/10 + total KB CJ.
Pair up and make this competitive!
12/2/12 Sunday -
Rest
-G
