New Cycle

Weekly Programming:  Group Class, Advanced, Venice Barbell Club

Monday, November 4, 2013

Prehab

Shoulder Circles with Theraband
Monster Walks
Pigeon Hold

Warmup

Run 400m or Row 500m
2 Rounds of:
10 Jumping Squats
15 Tuck ups
5 Burpees
Handstand or Plank Hold, 30 seconds

Classic Strength

4 Rounds:
7 Back Squats, increase load to heaviest possible
4 Strict HSPU 

Notes: Rest as needed between movements.  You may use a deficit (harder) or pads (easier) to change the ROM on the HSPU or perform 10 regular pushups.

Advanced Strength

4 x 7/13 Front/Back Squat @ 65% 1 RM Front Squat

Notes: Now that we have completed 2 squat cycles, it is time to build the muscular endurance with heavy percentages of your new 1 RM.  Complete 7 Front Squats, rack the bar, reset and immediately complete 13 Back Squats at the same weight. Do not rest while switching from Front to Back Squats.  Rest around 2-3 minutes between sets.  

Conditioning

3 Round for time:
400 m run
20 Pullups
10 Overhead Squats (95/65)
-15 minute cap-

Notes: Sub Front Squats (115/75) if you do not yet have quality positioning/depth for the OHS.  Check the advanced conditioning HERE.

 Cool Down

2 Rounds:
15 Back Extensions
10 Wall Extensions

The result of a year and a half of dedication to the Outlaw Way programming!  Congrats to McCoy and Suver for winning the 1st Annual CrossFit Olympic Lifting Affiliate Competition!  This was a fun and unique competition because the sport of Olympic Lifting is normally divided between weight classes, but since men and women were being represented from varying weight classes, they used a bodyweight to weight lifted scoring system to establish the winners.

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Our next 3 month training cycle begins today!   The group class will always be loosely based upon the advanced programming to allow for advanced athletes to work into group class…but not always.  We will often change things to add in more fun, work on new skills and address specific group class needs.  We have reasons for everything that we do and take our programming very seriously.  Please feel free to ask questions as we look forward to hearing your feedback!

Monday AND Wednesday

Strength:
-Squatting (front, back, overhead, pause) with varying set/rep schemes
-Foundational Gymnastic Strength (HSPU, pullups, pushups, static holds) worked between squat sets
-Advanced athletes may choose to perform a higher volume squat cycle with no gymnastics included due to recovery needs

Conditioning:
-Constantly varying movements and time domains.  These workouts will typically be 20 minutes or less.
-This will often be loosely based upon the Advanced programming conditioning of the day but not always!

Tuesday

Strength:
-Snatch and Clean and Jerk
-Floor/hang/power/squat variations with varying rep/set schemes

Conditioning:
-Constantly varying movements and time domains.  These workouts will typically be 20 minutes or less.
-This will often be loosely based upon the Advanced programming conditioning of the day but not always!

Thursday

Strength:
-Foundational movements for CrossFit (pushups/hspu, pullups/rope climb/muscleups)
-Something a little different, fun and unique to gymnastics (rolling, hand balancing, levers, ring work, etc).  These movements will repeat over time to allow regular attendees to work into more advanced progressions.

Conditioning:
-Constantly varying gymnastic movements and time domains
-Commonly performed for quality over time

Friday

Strength:
-Accessory work, primarily designed to improve your olympic lifts (deadlifts, presses, clean/snatch pulls, etc)
-Specific work for an upcoming challenge or test.  For example, if we have “Diane” coming up, we might program deadlifts on this day
-These sessions will often be longer than the normal strength portion

Conditioning:
-Constantly varying movements but will be designed to be primarily “burners.”  Shorter in length but very high intensity!

Saturday

Strength:
-Max out day!  Given a specific time domain to work up to a maximal effort for any variety of movements, typically barbell movements (any olympic lifting variation or perhaps a complex)
-These days may also include KB or DB complexes and gymnastic testing

Conditioning:
-Partner/team workouts!
-Constantly varying movements, time domains and team dynamics

Sunday

NO STRENGTH PORTION

Agility:
-This will be used primarily as a warmup and include a variety of footwork and balancing drills

Conditioning:
-Constantly varying movements but will be designed to be primarily “grinders.”  These workouts will typically be between 30-45 minutes.
-Longer duration with lower intensity, these workouts are designed to be different both mentally and physically 

That’s it for today!  We will continue the conversation throughout the coming days, weeks and months.  Please feel free to comment with any questions or feedback.