In a constant effort to keep everyone informed with the programming, I want to explain where we are currently. We began the training calender year with 39 weeks to prepare for the 2015 CrossFit Games Open. We went through 4 meso-cycles (12-16 week blocks) and tested 3 times with amazing improvements to get your bodies in peak physical condition. I wanted to prepare everyone from a strength & conditioning perspective to do their very best in the Open, regardless of age, gender, or ability level. If you signed up for the Open or not, that does not matter as we do every workout on Friday. In essence I treated the Open as your 4th and final testing cycle for the year. So far we have had several PR’s, especially this past week, which was a repeat of 14.2 from last year. As a gym TEAM PRECISION, went from 25th in So Cal. in 2014 to 9th this year! That is a 16 place improvement on a workout that really is not a strength of ours. However, clearly the attention to the development of core/overhead stability and strict pulling paid dividends for the team as whole. In addition, as of week 2 TEAM PRECISION sits 6th in So Cal and 58th in the World. We have 5 ladies in the top 100 in So Cal and 4 masters in the top 200 in the world! Not a bad showing so far.
So what is going on with the programming? Where are we as of right now? The period of March-May (weeks 40-52) is what we call a maintenance cycle in the strength & conditioning world. Essentially we are maintaining all the gains you made in the past year. We are not trying to build as of right now. We are just keeping ourselves where we are currently at. Now, that does not mean you won’t see gains. It just means that is not the primary focus. My goals are to keep you at your current levels and to compete once a week for 5 weeks. If you chose to, think of it like a season in sports. You build all post and pre-season long to get to your peak performance and then you begin your season. During your season you do not want to lose those gains, so you continue to train with the focus being to maintain week in and week out. Once the Open ends, we will continue to build on our skills and use the overall strength you developed to learn and gain more skilled movements…maybe get that first muscle up or HSPU. As you may have noticed, there have been some M.U. focus days in the programming along with other skills to help seed some of these firsts. In June of 2015 we will test again and begin our next 52 week calender year of training with different goals and ambitions in mind. Thank you all for following the Precision Training Program. Here is to an awesome next couple of months!
FITNESS-STRENGTH-COMMUNITY
WARM UP:
400 M. Run or Row
3 Rounds
10 Front Squats (45/35/15/PVC)
10 High Pulls
10 Muscle Cleans
10 Presses
Then:
Mobilize
SKILL:
5 x 5 Strict Pull Ups (Adv. Weighted)
Pair With:
3 x 10 Bar Roll Outs
LIFT:
Hang Clean
10 x 1
*Work up to a heavy single.
WOD:
“DBHC”
(DEATH BY HANG CLEAN)
With a Running Clock:
MIN. 0-2
EMOM 3
5 Hang Clean (135/95) (115/75) (95/65) (75/55)
MIN. 3-5
EMOM 3
5 Hang Clean (155/105) (135/95) (115/75) (95/65)
MIN. 6-8
EMOM 3
5 Hang Clean (175/115) (155/105) (135/95) (115/75)
MIN. 9-11
EMOM 3
5 Hang Clean (195/125) (175/115) (155/105) (135/95)
MIN. 12-14
EMOM 3
5 Hang Clean (215/135) (195/125) (175/115) (155/105)
MIN. 15-17
EMOM 3
5 Hang Cleans (235/160) (215/135) (195/125) (175/115)
MIN. 18-20
EMOM 3
5 Hang Cleans (255/170) (235/160) (215/135) (195/125)
*Score = Final EMOM Min. + Reps
POST WOD:
Roll & Stretch
