Monday, June 5, 2017

Test week ends; benchmark day today

S&C program folks - you have a benchmark day: row 2000m for time. One of the more painful of our tests. Gutting out 2000m on the rower is one of the best ways to work on mental strength. Don't give in to that voice in your head telling you to slow down or stop. Just focus on breathing and getting one more stroke. It'll all be over in eight minutes and then you can go home. Seriously, I chose this for one of our benchmark workouts because it really is a great test of your metabolic and mental conditioning. If you see improvements here, you know your body is better at processing energy and your brain is good at shutting out the pain.

Strength and Power program folks - test week is over! Yay! That was a tough one. It was the first really hot week this summer, we had a holiday weekend, plus most of you ran the Bolder Boulder at the beginning of the week. All of that compounded in everyone being a bit worn down and tired for test week. PRs were hard to come by this cycle. This was also the end of our eighteenth week of the program (and most of you have been here since the start), so it is understandable if your progress slows down.

I made a bit of a change to the program this time around. I'm extending it to 8 weeks instead of 4 (we'll test on the 9th week). As I reflect on the folks doing the program, most of you are multi-sport or multi-activity people, not pure strength athletes. The program we were on was a low-rep program made for people whose idea of cardio is picking up the remote control. So I switched the program up a little. We'll spend a little more time working on volume and overall we'll be doing more reps than the old cycle. Don't worry, though, we'll still be going very heavy (and spending more time at heavy reps), so you won't be missing out on that. I think this will work better for you. As always - let me know how you feel on the program; your feedback helps me tweak the program to work the best for you.

I'm also making you more responsible to pay attention to your body. You'll still get a suggested percentage (of your training max) to do for the main barbell lift, but everything else will just be prescribed number of reps. It will be up to you to pick the weight. I want the last rep of every set to be hard (but always pretty!), so you need to pay attention to how you feel and know your weights so that you can pick a good weight for every set. (Keeping a log will really help you.)

Just to make things easier for me, I'm not going to post the week of programming here on the website. So either you'll be surprised each day when you come in, or you can fill out the form in the link below and get your auto-calculated personalize program emailed to you.


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


power clean 5-3x5


5 push-ups between strength sets

Group Workout

for time:
row 2000m
compare to 3/7/2017

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