The next 6 weeks…

Nick | 09/01/2014 | 3

The next 6 weeks will have some themes you’ll be seeing regularly, so I wanted to take today to go over some of the big picture ideas we’ll be hitting for this cycle.

For starters, we’re going to be looking to get more volume in closer to our maxes for our big lifts.  This means you’ll be seeing a lot of “sets across” strength work.  For some of you, we’ll be asking you to sit at a percentage of your current max across all working sets.  For others (especially those who are just getting used to these lifts), you’ll be often asked to work up to your previous max and stay there for all of our work sets.  Today is a good example of this – we’ll be doing 5 sets of 5 deadlifts at either 85% of our 1 rep max or you can just work up to your current 5 rep max and stay there for all 5 sets.  Work with your coach to help find what’s right for you.  The point here is once we truly know our limits, we’ll get faster and better adaptations to our training spending more time close to them.

We’re also going to use every drop of summer for everything it’s worth and will have a continued focus on running, specifically sprinting.  To kick this off, next Sunday (9/7) we’ll meet all those that are interested at open gym and take a walk to the neighboring school to do some 400m sprint time trials.  We have a solid course to run that will make for a much more consistent comparison point.  We’ll do this once again in about six weeks to track our improvement.

That’s it for now, but stay tuned for more info.  Today, let’s focus on getting heavy things (and human things) off the ground.

STR:

Deadlift
5×5 @85% or @ 5rm

WOD:

15-12-9
HSPU
box jumps (30/24)