Monday, October 2, 2017

Test week for strength program & Test day for S&C class


Today begins test week for the strength program. If you're finishing up a cycle, use this to see how much you've improved. If you'd like to start a cycle, use this to find your max - we base the program off of your maxes.

Speaking of the new cycle: Randy and I have been talking a lot about the Strong Endurance class he was at last week, and we're going to take the next cycle of the strength program and weave in some anti-glycolytic training. The Olympic- and power-lifting components of the program will stay the same, we're just going to experiment with new fun on the accessories. More on that next week when the program kicks off, but keep that in mind if you're thinking about joining us for a cycle: the strength program isn't only for strength athletes, it's now for endurance athletes too (and dancers and skiiers...)!

S&C class is also coming up on some testing. Squats today, and at least one new test a week for the next couple of weeks.



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

squat 5-3-3-3x3 (or another warm-up pattern, if you prefer)

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

squat to a new 1RM
compare to 07/26/2017

then

accumulate 40 pull ups and chin ups 

then


2 minute anchored squat



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