Wednesday, May 3, 2017

Some sneaky tests in the S&P cycle this week


I know some of you in the S&P class were expecting a test week this week since we had a deload last week.  That would be too soon since we just tested 4 weeks ago. I generally like 12-week test cycles - especially for folks who have been lifting a couple of years. It's a delicate balance between testing often enough to gauge progress and update your percentages and spending too much time testing and not enough time actually training.

For this program, we're doing 8 week test cycles (really 9 weeks between tests - two 4-week cycles + 1 test week). Since we have a good contingent of new folks (see, it's not scary, we have lots of newbies in this program), it makes sense to have a shorter test cycle - you're getting better fast enough that you'll want to update your program based on that progress.

But since we're in our first week after a deload week, we did want to take advantage of your rest, so we tricked you with some Olympic lift maxes this week. Rather than test the big lifts which really take a toll on you, we decided to throw in some max tests on the quick lifts during the warm-up portion of the program. The deload week helped and I did better than I expected (at my age, matching old PRs is considered progress).

That's one thing I really love about this program - since it mixes the Olympic and power lifts, we can alternate our intensity and keep progressing.



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

clean pull 5-3-2-3x1

Accessory/Skill

2 windmills between strength sets

Group Workout

10x2 3-position (proper) clean low-to-high



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