Following our 3-month 5/3/1 strength cycle, we are ready to test some lifts! This week, we will test your 1-rep max on strict press, back squat and deadlift. We’ll also see where you are currently at on your Oly lifts with a mock Oly meet on Saturday. This should be a very fun week. Come to the gym ready to cheer your fellow athletes on as we continue to raise the bar for ourselves while training. Good luck and have fun!

Quote of the Week: “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee 


A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle.

Where you are right now: Test week. 

Where you are going: New strength cycle. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Strict Press

Spend 20 mins establishing a 1-Rep Max

Conditioning

“Helen”

3 rounds for time
400m run
21 KB Swings (1.5/1pd)
12 pullups

Tuesday

RP Nutrition Template = Light

Conditioning

30 Ground to Overhead (95/65 lbs)
30 T2B
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 T2B
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 T2B
400 Meter Run

For Time

Wednesday

RP Nutrition Template = Light

Back Squat

Spend 30 mins establishing a 1-rep max

Conditioning

For Time

10-8-6-4-2 – Power Snatches (115/75)
100-80-60-40-20 – Double Unders

Thursday

RP Nutrition Template = Light

Strength

Deadlift

Spend 30 minutes establishing a 1-rep max

Conditioning

For Time

21-18-15-12-9-6-3
Power Cleans (95/65)
Box Jump Overs

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Mock Oly Meet

Get to class early to warmup, rollout, etc.

10 min guided warmup with coaches

Then

25 minutes on the clock. Spend as much time as you need warming up. When you are “done” warming up, pick an opening weight. You have 3 “official” attempts at the snatch, just as you would during on Oly meet.

Then

25 minutes on the clock. Spend as much time as you need warming up. When you are “done” warming up, pick an opening weight. You have 3 “official” attempts at the clean and jerk, just as you would during on Oly meet.

Two scores today:

1) Heaviest snatch recorded in the 3 official attempts. 

2) Heaviest clean and jerk recorded in the 3 official attempts.

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

Teams of 2:

200 wall balls (20/14)
400 Meter Overhead Carry (45/25 lb. plate) – switch at 200 meters
200 Push-Ups
800 Meter Overhead Carry (45/25 lb. plate) – switch at 400 meters

*For Time*

The plate cannot touch the ground.

 

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