Thursday, July 28, 2016

Are you no longer a beginner?

Lauren's PR on deadlift test day last week. If you can smile at the top of the pull, you can go heavier.
In the last three weeks, we tested our main lifts, and over the course of this summer we've tested some of the auxiliary lifts too.  Did you improve? Did you set a PR on test day? Or did you stall?

If you stalled on one or more of your lifts, and you've been faithfully following our strength progression, good news, you're not a beginner anymore! The simple linear progression that we program daily is the easiest way to get a beginner stronger. But once the progression stops working and you're constantly topping out your lifts, it time to get smarter.

I've talked to some of you already about modifications to do during the strength portion. It may be a more focused periodized progression, or it may be more focus on skill work, or speed work. It depends on where you are and what you need. If you didn't see the improvements on the recent test days that you were expecting, be sure to talk to us. It's likely that it's time to tweak your program to match your new and improved skill level.  Of course that means you need to be even better at tracking your work since we won't simply be adding weight each week.



Workout

lift-off 5x5 (snatch or clean, your choice)
5 push-ups between sets

then

for time:
accumulate 3km of rowing and 100 KB snatches in any way



Endurance Option

lift-off 5x5 (snatch or clean, your choice)
5 push-ups between sets

then/or

for urgency, but below AeroMAX:
accumulate 3km of rowing and 100 KB snatches in any way



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