Congratulations to everyone who PR’d over the last 2 weeks! Quarter 1 was designed to give us a solid base to build off of. It focused on basic strength development in our core lifts: back squat, front squat, dead lift, clean, jerk, snatch and thruster. It placed emphasis on developing supplemental muscles needed to do gymnastics movements and worked on your body’s overall stability. In addition, extra attention was placed on developing one’s lactic threshold and overall endurance.
Today, we start Quarter 2, which will continue to build upon what we established previously in Quarter 1. However, now strength and capacity increases will become the primary focus. We will also progress on our supplemental lifts and stability movements to better our gymnastic capabilities. In addition, some muscular endurance work will be thrown into the programming. In addition to this, further emphasis will be placed on lactic threshold work as I believe it should be part of training year round. All this will lead us into Quarter 3, which will hammer on capacity and muscular endurance in prep for the Open.
Here is to the next quarter with testing to commence in December. Back to some fun programming today. Keep working hard towards your goals. Let’s get it!
Fitness-Strength-Community
Some small adjustments were made to the Macro Calendar for the 2015-2106 training year. However, you can clearly see where we are at and where we are looking to go.
WARM UP:
100 Jump Rope Singles
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Front Squats
10 High Pulls
10 Bumper Jacks
Then:
Hip Mobility
LIFT:
Front Squat
7 @ 65%
5 @ 70%
3 @ 80%
*2 Rounds (7,5,3 then 7,5,3 again)
WOD:
“GOLIATH”
AMRAP 20
50 Double Unders
1 Clean & Jerk
*Add 5-10 lbs. Each Round
**Score = Last Weight Successfully Lifted.
POST WOD:
Roll & Stretch
