Tuesday, January 24, 2017

Everything you need to know about the Strength and Power class


Our new class, Strength and Power, will be starting this Monday, January 30th. I'm planning on starting out each class with some combination of the snatch and clean and jerk. We will often be working with percentages of your max. If you don't have a max, we will be establishing that in the first week of the program. Having a book to record your results each day will be a must!

During the second part of the class we will be doing a powerlifting program. This will include the military press, deadlift, bench press, and back squat. We will also be doing close grip bench, front squat, and straight leg deadlifts as accessory lifts. Just like I mentioned before, having a book and keeping track of your reps and percentages will be a MUST during this program! Mike will let you keep the book in the cubbies. Each week percentages and number of reps will change. I will be posting an entire weeks worth of programming each Sunday night so that you can plan your week accordingly. Here are some examples of what the programming will look like:

Day 1
EMOM 10: 2 Power Snatches + 1 Snatch Balance
Press: 65%x5, 75%x5, 85%x5+ 
Close Grip Bench Press: 50%x10, 60%x10, 70%x10
15 minutes to complete: Pull-ups 3x10, Kroc Rows 3x10, Dips 3x10, Curls 3x10 

Day 2
EMOM 10: 2 Power Cleans + 1 Jerk
Deadlift: 65%x5, 75%x5, 85%x5+
Front Squat: 50%x10, 60%x10, 70%x10
15 minutes to complete: Good Mornings 3x10, Kettlebell Swings 3x10, Russian Twists 3x20

Percentages will be taken from your "training max" which is usually 90% of your one rep max for that movement. Where you see a + sign, it means that you will try do as many reps as possible (AMRAP). Each week you will try to beat the previous weeks AMRAP for that movement. This way you will be able to see progress every week! We will add 10 lbs to your lower body lifts and 5 lbs to your upper body lifts after each 4 week cycle. During Week 9 we will re-test your maxes.

I'm very excited to get this class started! So hope to see you at 4:15pm Monday through Friday starting January 30th! If anyone has any questions for me you can always email me at jordan@barbellstrategy.com

Be Strong,
Jordan



Mike here - I'm really excited for Jordan's class, I hope to be able to fit it into my schedule. The style of this class will be a little different than the normal S&C class. It will work best if you commit to her class for a full 9-week cycle for 3-4 days a week. However, I don't want anyone to be intimidated with that commitment and the class is open to anyone to drop in at any time or only do 2 days a week if that's all you can fit into your schedule. You can always make up a class at the Saturday 10:30 class too.



Workout

press 8-5-3x5
5 Bulgarian split squats between sets

then

spend the last 30:00 of class to find your heaviest (barbell) farmers walk for the length of the gym.
accumulate 50 pull-ups while you're waiting for your turn.



Endurance Option

presses
5 Bulgarian split squats between sets

then

spend the last 30:00 of class to find your heaviest (barbell) farmers walk for the length of the gym.
accumulate 50 pull-ups while you're waiting for your turn.



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