May 29th – June 2nd, 2017
Over the past several weeks, we’ve been prepping you for a strength cycle. Now that you are all familiar with the movements that we will be working on, it’s time to re-test your 1 Rep Max. For the next several weeks, we will be working to increase strength in the bench press, deadlift, back squat, and strict overhead press (eventually, we will throw in the power clean and strict pull-up work). Becoming stronger in this way will improve your performance during the WODs overall. Now is the time to be recording your sets and the weight used. This will be KEY in tracking progress. We’ve obtained several mini whiteboards that we can place right on the rig so you can easily write down your numbers as you go. Come into the gym prepared. Always have your notebook handy. We will work on adding open gym hours as we go in case you miss a day of 1RM testing. You won’t want to miss out on this cycle, guys.
Please remember that if we don’t allow you to do back squats, it’s nothing personal. We can only allow those who are able to achieve full range of motion during bodyweight squats without fatiguing to load the barbell. We also can not let you load more weight during deadlifts if your backs start to round. We will continue to refine movements, guys, as long as it takes. It’s worth it. Come in, be coachable, and let’s get those strength gains.
Let’s get to it, shall we?
Strength: Find 1RM for STRICT PRESS
Strength: Find 1RM for BACK SQUAT
12-MIN AMRAP – must start with nothing heavier than the empty barbell, add weight each round after each successful lift!
1 HANG SQUAT SNATCH
10 BOX JUMPS (24″/20″)
**YOUR SCORE ON THE BOARD = HEAVIEST HANG SQUAT SNATCH SUCCESSFULLY LIFTED
Strength: Find 1RM for DEADLIFT
30 Clean and Jerks (135/95)
COMPARE RESULTS TO APRIL 5TH, 2017.
2017 05 30