September 30, 2013

EARL

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OCTOBER PROGRAMING:

We will be starting a 6-week squat cycle this week.  This means we will be squating in class 3 days a week (Monday, Wednesday and Friday).  The squat cycle is desgined to increase your overall strength and add muscle, as no lift does that better than the squat.  If you are serious about our the increasing your squat, you should perform the squats listed in the Supplemental Performance Training every Monday as well.

Performance will also be on a four week snatch cycle to develope their skills and strength for this challenging lift.

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STRENGTH:

Front Squat

Build to a HEAVY 1 rep

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WOD:

AMRAP 7 minutes

3,6,9,12,15, etc

Clean & Jerk (135/95)

Toes-2-Bar

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Performance Supplemental Training

Back Squat

5@65-70%

3@75-80%

1@85-90%

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Every 2 min. for 12 min.

Back Squat 6 reps @75%

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5 sets of 90 second weighted planks (45/25)

1 min rest.

*At the end, 400m run for every drop.