Happy *almost* summer 416 Fam!
Our main focus over the last 8 weeks was building to the Oly 1-Rep re-tests (Week of May 16th). The tail end of the Oly Cycle saw some heavy complexes AND some barbell heavy workouts and Benchmarks that highlighted all the Oly Work we have been practicing! All the work we put in over the cycle paid dividends; we saw some stronger looking positions and some greater understanding of the Oly lifts. We also saw some barbell heavy Benchmarks such as Ava, Cloudkicker, and an all time fan favorite: D.T.
As we transition into our next programming cycle we will first hit the globally known Hero WOD: Murph (Monday, May 23rd!) The remainder of this week we will just fitness before we hit our next programming cycle.
We will be going through a strength cycle: the Wendler 5-3-1! For those new or experienced with Wendler, all should get excited to experience the strength gains that this simple and effective cycle brings to the table! We will be working up to a heavy 1-Rep Deadlift, Back Squat, and Floor Press! We will also see 2 ab finishers per week continue to build the strong core that we need for these heavy lifts!
Strength Cycle – (May 30 -July 31)
- Week 1 – Heavy 1-Rep Tests (Use 90% as Training Max)
- Week 2 – 1×5 @65% – 75% – 85%
- Week 3 – 1×3 @70% – 80% – 90%
- Week 4 – 1×5 @75% – 1×3 @85% – 1×1+ @95%
- Week 5 – 1×5 @65% – 75% – 85% (Increase Training Max)
- Week 6 – 1×3 @70% – 80% – 90% (Add 5-10lbs)
- Week 7 – 1×5 @75% – 1×3 @85% – 1×1+ @95%
- Week 8 – 1×5 @40% – 1×5 @50% – 1×5 @60%
- Week 9 – Heavy 1-Rep Retests
Weekly Commitments
- Test 1-Rep Heavy Back Squat/ Deadlift/ Floor Press
- Ab Finishers Weekly
- (1) New or Classic Named Workout
- (1) Optional Partner Workout Weekly
Benchmarks
- 1-Rep Heavy Back Squat/ Deadlift / Bench Press
- California Love & California Dreamin
- Punch Out
Are you all ready for your strongest summer yet??
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