Thursday, March 30, 2017

Test week is nerve-racking for me


We completed three days of test week in the strength and power class. Only the squat is left today. We've seen a lot of PRs, and they're generally the right size - you're fighting for 5 or 10 lbs. That makes sense because most everyone in the program is clearly an intermediate lifter now. The gains don't come easy anymore.

It still makes me so nervous when I'm watching you attempt a new PR. I know you've put the work in. I've seen it and worked beside you. But on a PR attempt if everything isn't perfect, you may not get it. I want you to do well on your tests to show the results of your work.

The new cycle starts Monday. If you need a break from the heavy cycle, feel free to swap in to the 5:30 S&C class for a month. If you're looking for a new challenge to focus purely on strength for a month, feel free to come to the 4:15 for a cycle. I'd rather you swap at cycle boundaries than mid-cycle. There is a plan and progression that works best if you do it right.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-5-3x5

Accessory/Skill

5 heavy swings between strength sets

Group Workout

7 rounds, heavy but with perfect form
clean lift off
clean pull
clean
high-hang power clean



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