East, Monday, 10/29/2018
CROSSFIT
*Base Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 16 weeks.
Weightlifting
Every 2 min for 12min:
Power Clean + Front Squat + H. Clean
*Building
Strength
Push Press
4 x 5 @ 70-80% of 1RM
*same weight across all sets
COMPETITOR / EXTRA STRENGTH WORK
Weightlifting
Snatch Balance
4×3
*Light, building. Treat this as skill work.
-then-
Power Snatch + Snatch
3×2
3×1
*Building. Stay moderate. No misses.
-then-
Snatch Pull
5 @ 95%
5 @ 100%
5 @ 105%
*% based off power snatch max or full snatch max, whichever is heavier.
LEANX
Flow
2 Rounds:
Cat Camels
Birddogs
Childs Pose
Scorpions
-then-
4 Rounds; Each for time
400m Run
30 Double Unders
20 DB Snatch (35,25)
10 T2B
-rest 2 minutes between sets-
-then-
Finisher
3 Rounds:
30Sec Handstand Hold
Right Into
ME Hollow Body Hold
WEEKLY OVERVIEW
- Monday – Barbell Day
- Clean Complex
- Push Press 4x5s
- Tuesday – Rowing Interval Work
- Friday – Sum Deadlift 4x5s
- Saturday – Benchmark “Kelly”
BOX NEWS:
- Internal Weightlifting Competition @ New Albany 11.3 @ 9am
- Sign-Ups at the Front Desk
- No BS Challenge Ends 10.31
- Specialty Class – 11.8 @ 530pm w/Coach Gabby