Week Preview: Sept 22 – 27

Hellllllllllllllllllllllllooooooo!

 

Both groups are set to begin block #2 of our current 6 week cycle! Quick note for Foundation. You may noticed we are doing this 4-6 rep (increase 2.5% or stay the same) thing week after week, that is going to continue. It is called a Reverse Pyramid Training plan. Here is how it works:

– Athletes must record 6 reps with their work weight in order to increase work weight next week.

– If they record 6 reps, they will increase by 2.5% next week and start working toward 6 reps with that weight.

– The drop sets are usually done with 10% less than the work weight, however, if the athlete is using the SAME weight for their work set as last week (due to not being able to hit 6 reps), then they will increase their drop set weight by 2.5% per week until they break past the weight or until they are doing 2 sets at the same weight

 

Example:

Week 1: 100# x 4, 90# x 6
Week 2: 100# x 5, 92.5# x 6

Week 3: 100# x 6, 95# x 6

Week 4: 102.5# x 6, 92.5# x 6

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Clear?…. Haha I’m sure you will still have questions… feel free to ask!

 

Monday:

Foundation – Back Squat + Core Work + Sled & AD

Building – Clean & Jerk + Front Squat + Burpee & AD

 

Tuesday:

Foundation – Bench + Pull Ups + Aerobic Work (Running)

Building – Snatch + Push Press & Pull Ups + ANOTHER CROSSFIT GIRL!? (Row….. Thruster……Pull Ups)

 

Wednesday:

Foundation – Deadlift + Low % Aerobic (AD/Skipping/Bear Crawl/Farmer Walk)

Building – Rest

 

Thursday:

Foundation – Rest

Building – Snatch + Back Squat + CrossFit Grinder (DU/OHS)

 

Friday:

Foundation – Front Squat + Gymnastic Strength

Building – Clean & Jerk + Deadlift &HSPU + Aerobic Work (AD/Burpee/KBS)

 

Saturday:

Foundation – TGU + Aerobic Intervals (AD/Burpee/KBS)

Building – Snatch Balance + Back Squat & MU + T2B & Push Up

 

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