Tuesday, May 30, 2017

Test week for the strength program

Jordan coaching at her last class - always trying to get some extra work in
If you're doing the strength program, this is test week. By the end of the week, you'll want to have a good max for each of our main lifts: Press, Squat, Bench Press, and Deadlift. If you missed the Snatch and C&J tests last week during the program, you're welcome to max on those too.

If you're new to the program, it would not be a bad idea to try a real max on all of the lifts. If you already have good maxes, it will probably be too hard on you to hit all of the lifts, try to pick the 1 or 2 you really want to advance on and go 100% on them, the others you can go heavy but don't push it.

Here's how I'd suggest approaching test day:

Start with a fairly hard 500m row, get warm and sweaty but don't wear yourself out.

Do a light kettlebell complex to get your shoulders and hips warm and loose: 6x5 swing, clean, front squat, jerk, goblet squat

Grab the barbell and start lifting. I usually like a reverse Fibonacci approach 8-5-3-2-1-1. I usually don't have more than 1 or 2 heavy singles in me, so have an idea of where you're going and try to hit that on your second single so that you have a little room to go up. Be sure to rest 4-6 minutes on the heavy lifts.

Remember: today starts our new afternoon schedule. We'll be open 4:45-6:30 for both the strength program and the daily workout. Come in whenever you want during that time, be done by 6:30 to make room for the weightlifters.



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 5-3-2-3x2

Accessory/Skill

5 heavy swings between strength sets

Group Workout

AMRAP 12
5 dips
5 pull-ups
5 box jumps



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