Tuesday 4/05/16

 

Hi Athletes, with the Open season over, our focus now shifts to a new programming cycle based on building strength, building on our gymnastics skills, and  some strongman workouts. 

Cycle begins Monday April 9.

What to expect

The cycle is scheduled for 9 weeks.  Unlike our previous cycle, this will not run on a 5 day format,  it will run over a 15 day format. Movements will repeat during the 15 days but will vary them for “Fitness” and “Performance” programming.  Here is a breakdown of movements that we will focus on.

Back Squat

Strict Press

Deadlift

Pull-up/Chin-ups

Bench Press

Snatch

Clean & Jerk

Lower body unilateral movements – Split squats, Bulgarian Squats, Step-ups etc

Strongman –  Farmer Carries, sled push and pull etc..

 

“Fitness” and “Performance” 

We will be offering two programming options for strength and skill work.  Fitness strength work will work along a linear progression (slight increases in weight each week), and foundational gymnastics movements.  While performance will vary strength training with intensity days (low rep-heavy weight), and volume days (higher reps – lighter weight), and continue to develop capacity in gymnastics movements.

 

 

Gymnastics

4 Rounds

:20 sec Handstand Hold

3-5 x Strict Handstand Push-up

Max Kipping Handstand Push-up

*rest 2-3 minutes between rounds

 

 

WOD

For time:

5 Rounds

20 x Kettlebell Swings(53/35)

20 x Wallball (20/14)