Monday, April 13, 2015

45.1 Squats and Skill


I have changed my mind about how I will release the programming. Even though I have advocated for a two-a-day-esq style, many of you have been trying to fit this into one session. The squat and Oly Lifts will be programmed heavily this cycle. The Metcon loads will also be heavier than usual. The next few weeks will have three days of squatting. I plan on posting the first and last set of squats as separate days. They can be done on the same day, but this volume and weight can prove to be rough on the joints. Ideally you would do the first set of squats as recovery on Monday and then the last set of squats would be done. Saturday morning before our afternoon team sessions

     Again, fit the work in as you see fit. Quality over Quantity.

Monday Recovery or Tuesday AM Session

Strength
  Front Squat
     1 x 3 @ 60%
     1 x 3 @ 65%
     3 x 6 @ 70%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 20

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

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