2 rounds of:
5 Hang cleans (bar)
5 Presses (bar)
1 rep-max Front Squat
40 Burpee pull-ups
40 Weighted sit-ups (25 lb./15 lb.)
40 Russian twists
40 Burpee pull-ups
Post loads and time to comments.
In the strength cycle, you will see some of the same lifts week after week (like front squats). It is important to stick with the program and not deviate into what you “feel like you should be doing.” Trust the program, and the results will follow. In 11 weeks, you will be stronger, and you will feel your lifts improve.
You also will be sore. Like deep in your joints sore. Listen to your body and take rest days when you need them. You make greater gains by allowing your body to rest and recover than you do by lifting heavy every day. Pay attention to the volume, and when your body is screaming at you to rest, REST. If you keep pushing, you will get hurt.
Lastly, for best results, keep good records. Write down what you lift each day, either log here or in a journal. And, in order to make gains, you have to know where you are starting. Write down your 1RM for front squats, back squats, clean, clean and jerk, snatch, and press. Everything in the cycle will work off of these numbers, and each week, you will be calculating a percentage to work with based on YOUR maxes. If you come to WOD and “guess” at an amount of weight to work with, you won’t see the best gains. Same is true if you ask the coach, “how heavy is that for me?” — at best, the coach can make a pretty good guess, but it’s still a guess (and goes back to you might not make the same gains). This does not mean “do not communicate with the coach or ask questions” — it simply means “come prepared knowing what you are going to lift.”
Most of all, HAVE FUN!!! The next 11 weeks are an opportunity for you to dial in technique and improve your strength. We will post explanations each day on rep schemes, videos and notes you need to know for that particular day’s strength portion. If you have questions, please post to comments.
Post thoughts to comments.