Yes, another week has passed! Quick reminder that if you would like to be included in the Being program, please email Brendan ( brendan@sublimesc.com ). And please feel free to contact him in regards to the competition team which holds its first meeting this Thursday evening @7:30.
Hope you are enjoying the new Building programming stream. You might be thinking, “Yooo, we are doing lots of power snatch”… and yes, Mr.gangsta, you are. And that will be the design for the first 6 weeks of the new stream. You will get looooooooots of exposure to the lifts, with moderate to lighter weights. Goal is drilling technique.
You may also be thinking, “BRO!, we have been doing this 4-6 rep junk with the lifts foreeeeeeever”… well, surfer bro, you’re right! We have seen such great success with this RPT training that we decided to keep it rolling until, well, we don’t see progress anymore. Like I said to the morning crew one day, ‘don’t break what’s working’ (it made no sense). Some of you may have noticed that even though you made 6 reps, I’ve asked you to stay at that weight or to pull back next week a little. The reason for that is, you are able to grunt some of these weights up, but the form is sub par. I would like to see 6 SOLID reps before you increase the weight. I still love you, and I know you want to lift a house, but lets protect those backs. Please, please, please keep your coaches in the loop. If you get stuck at a weight AND rep for 3 weeks let us know!
Yoga is back on Saturdays @1:30… come and let Caitlin untangle your pretzel body!
Monday:
Foundation – Back Squat + Midline Stability + Some fun with sleds and bikes
Building – You guessed it….. Power Snatch & First Pull work + Push Jerk + Back Sqaut….aaaaand some fun with sleds and bikes
Being – C&J + FSQ + Grace…but worse 😉
Tuesday:
Foundation – Bench Press + Pull Ups + Aerobic Intervals (Row/Skip/Burpees)
Buliding – Power Snatch + Push Jerk + Bench Press + Pull Ups + Aerobic Intervals (Row/Wall Ball/Burpees)
Being – Snatch + Push Press + CrossFit grinder (MU/HSPU/KBS)
Wednesday:
Foundation – Deadlift + A little grinder involving KBS/Sit Ups/Lunges
Thursday:
Building – Power Snatch + Jerk + Front Squat + AD
Being – Power Snatch + Back Squat +F-F-F-Frraaaan
Friday:
Foundation – Front Squat + Gymnastic Strength
Building – Power Snatch + Jerk + Deadlift + Gymnastic Strength
Being – Power Clean & Push Jerk + HSPU + Row
Saturday:
Foundation & Building – TGU + Aerobic Intervals (Bike/WallBall/Skip) + Push Ups & Farmer Walk & Sled drag pull throughs (thank you all for being very mature about these, and for the rest of you… grow up)
Being – Snatch Balance + FSQ & MU + T2B & butt work 😉