Monday, August 10, 2015

• The first week of our new 8 Week Cycle and testing for the EIE Challenge!  Remember these Tests will be re-tested the week of the PCF World Championships on October 3!
• Its not too late to participate in the Challenge either!  Click on one of the links to signup and participate in one area that you would like to improve:  Nutrition, Mobility, Barbell Strength, Gymnastics.
• Official Testing days will be Tuesday, Wednesday and Friday this week, but feel free to make them up during open gym times or whenever possible!

Prehab

Bottom of the Squat x 2 minutes
Monster Walks x 10 each direction
CatCow x 10 reps
Sampson Stretch x :30 each

Warmup

Jog 200 meters
20 Walking Lunges
100′ Ape Walk
10 Good Mornings
10 Pause Back Squats

Review and discuss strategy and safety for working up to 1 rep max.

Strength

Take 25-30 Min to Find 1RM Back Squat

A recommendation for working up to your max:
50% x 8 reps, rest ~2 minutes
60% x 5 reps, rest ~2 minutes
70% x 3 reps, rest ~3 minutes
80% x 1 rep, rest  ~3 minutes
90% x 1 rep, rest ~3-5 minutes
101% x 1 rep, rest ~3-5 minutes
102-105% x 1 rep

Notes:  We will be using this for our percentages during this cycle!  Everyone is a little different when working up to their max, the above recommendation is one way, some people like more or less volume.  Just make sure to be rested when you go for that new 1 rep max.  Make sure the hip crease is below the knees before you stand up!  Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

3 Rounds:
500m Row
20 KB Russian Swings
10 Thrusters

Notes: This is not an official EIE Challenge workout, so think about scaling to stay physically prepared for the upcoming tests later this week.  RX+ weight is 135/95 and 70/55.  Rx is 95/65lbs and 55/35.

Cool Down

2 minutes each:
Plow Stretch
Couch Stretch
Pigeon Stretch
Sampson