Monday 130826

Strength

Back Squat

5 x 5

For the load today, look at about 65% – 70% of your 1RM. More details on the strength are posted below!

WOD

Complete as many rounds as possible in 12:00 of:

10 Burpees

25 Double-unders

*if you looked at the WOD between 8:45 and 9:00 you saw the wrong one. Sorry!

Steve showing a solid below-the-knee bar position!

Today starts the new strength cycle…I know you're excited! This is going to feel a little different than past cycles. We'll be doing a linear progression, which simply stated is each week you will add more weight than the previous week. For lower body movements we might expect to see increases of 10 to 15 pounds. For upper body, 5 to 10 is more realistic.

Today we have the back squat at 5 sets of 5 reps. You'll warm up, and once you get to your working sets you'll keep the same load for all 5 sets. If after the 5 x 5 your feel you went to light, you'll make an adjustment to next week. If by the time you get to the 3rd or 4th set you're unable to finish, then drop the weight to finish and count the lightest weight you did as the load for this week.

Linear progressions are great because they're easy and they're effective. However, eventually you top out and have to reset. We'll switch movements on you well before that happens. You will have to be efficient to get this work done. Anyone who has done Rippetoe's Starting Strength 5x5s will tell you that these are not easy. You will be sore, and you will be tired. Sounds good, right? Be sure to record your numbers in your books as well as any other pertinent notes about how the load felt. This will be a huge help the following week when you have to select your working weight.

As for the WODs over the next several weeks, they are going to focus on increasing power and strength. The loads will be heavy and the times will be shorter. Don't shy away from this. If each time the clean shows up in a WOD you always put 95# on the bar regardless of reps, rounds, time, etc., that won't work. We want you guys to push yourselves outside of that comfort zone. The coaches are going to be on you about this. Embrace going heavy, it's really fun! Enjoy!!