Monday 12.8.2014

*Reminder: This Saturday is our third annual Holiday Party. Hope to see you all there!*Program Note: We will be running a quick, 3-week program cycle that will culminate with testing on the Monday and Tuesday before Christmas (December 22nd and 23rd).  This will look like a continuation of our previous cycle, with the focuses on the Back Squat and overhead pressing strength.For the Performance group, we will be using a very simple Wave-Load Cycle on the Back Squat.  We have done wave-loading in the past, and it is a potent tool for helping us lift heavier weights for bigger sets.  The concept is predicated on the idea of  post-tetanic facilitation or potentiation; Basically, we are tricking our nervous systems into making weights feel lighter by going up then back down in loads.  Today is the first day of this cycle, so use it to feel out the process a bit.Fitness group will be following a linear-based 3-week progression, so simply look to add weight from week to week, starting this week with weights that you know you can handle for the rep range, but that are challenging enough in the 3rd and 4th set to require the entire allotted rest.

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @30X1Rest 30 secondsSingle Arm Bent Over Row x 6-8/arm @2111Rest 30 secondsPlank From Elbows x 45-60 secondsRest 90 secondsB. Complete as many rounds and reps as possible in 7 minutes of:40 Kettlebell Swings30 Goblet Walking Lunge Steps20 BurpeesC. (Optional) For time:500 Meter Row

"PERFORMANCE"

A. Back Squat*Set 1 – 4 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 2 reps @ 85-90%*Set 4 – 4 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 2 reps @ 90-95%*Set 7 – 6 reps @ 75-80%Rest 2 minutes between setsB. Complete as many rounds and reps as possible in 7 minutes of:40 Kettlebell Swings (24/16 kg)30 Goblet Walking Lunge Steps (24/16kg)20 BurpeesC. (Optional) For time:500 Meter Row

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%followed by…One set of:Back Squat x Max Unbroken Reps @ 85%(athletes are allowed only one full breathing cycle at the top of thelift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. Three sets of:Tall Jerks x 3 repsImmediately followed by…Six sets of:Jerk with Pause x 3-4 reps(Dip and hold for 2 seconds at the bottom of the dip, then drive.)Rest as neededIncrease by 2% on last weeks results. Use Jerk Blocks if possible.C. Complete as many rounds and reps as possible in 4 minutes of:4 Hang Squat Cleans (205/135 lbs)4 Muscle-UpsRest 4 minutes, and then…Complete as many rounds and reps as possible in 4 minutes of:8 Ground to Overhead (155/105 lbs)8 Chest-to-Bar Pull-UpsD. Three sets of:Glute-Ham Raises x 8 reps @ 3011Rest as neededSingle-Arm DB Row x 8 reps each @ 2111Rest as needed

"ENDURANCE"

On the AirDyne or Rower:10min easy + 30sec hard + 30sec rest8min easy + 30sec hard + 30sec rest6min easy + 30sec hard + 30sec rest4min easy + 30sec hard + 30sec rest2min easy + 30sec hard + 30sec rest4min easyFor the "easy" intervals, look to go 75-80% steady aerobicFor the "hard," look to go 95%, not max effort