Wednesday, June 7, 2017

Same but different

Liz enjoys rowing
Earlier this week, I mentioned that we are switching up the strength program a little. Pavel has a saying "same but different." All effective programs really are the same - push, pull, hinge, squat, carry (note to self: we haven't done enough heavy carries in this program, need to do more of that) - but if you do the same thing all the time, you'll adapt to that stress and stall out. That's one reason why test week was hard this time.

So are going to do the same but different: you'll notice that there are things we're not changing - press, squat, bench press, deadlift. Those are so important, I won't give them up. The structure of the program is also staying the same: Olympic lifts for power at the beginning, heavy barbell for strength, lighter supplement barbell work, body-building accessory work to finish the day.

But we're introducing some variability in the other dimensions. I'm sure you noticed the 10's this week - that's one thing that's different. You'll also see a bunch of new accessory movements (like the RDL after squats yesterday), and you'll see some new kettlebell movements too.



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 8-8-3x8

Accessory/Skill

5 heavy swings between strength sets

Group Workout

7 rounds
5 OHS
run to the red door and back



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