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
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