2021 Winter Strength cycle

2021 Strength cycle:

 
Week 1
 
Monday: Back squat: 3 x 5 @ 80%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 75%
 
Week 2
 
Monday: Back squat: 3 x 5 @ 82.5%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 77.5%
 
Week 3
 
Monday: Back squat: 2 x 5 @ 85%
 
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 5 @ 80%
 
Week 4
 
Monday: Back squat: 2 x 5 @ 87.5 %
 
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 82.5%
 
Week 5
 
Monday: Back squat: 3 x 3 @ 90%
 
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 3 @ 85%
 
Week 6
 
Monday: Back squat: 2 x 2 @ 95%
 
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 2 @ 90+%
 
Week 7
 
Monday:
Back squat: 3 x 3 @ 80% 
Press + Push press: 3 x 3 @ 80% 
Deadlift: 2 x 2 @ 80%
 
Tuesday: Conditioning
 
Wednesday: Total 

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.  

Holiday Hours are as follows:

Tuesday: Normal hours

Wednesday: Last class at 4:30 (Party at 7:00)

Thursday: 9 – 11 Class at 9:30

Friday: Closed

Weekend: Normal hours

Warm up: Plate press / Band work / Front raises with a light kettlebell

  1. 3 Sets: 3 Strict press + 3 push press + 3 jerks

2. For time:

100 Kettlebell swings ( Don’t be a baby )

*Every time you drop the kettlebell do 10 Burpees

3. For time:

100 Burpees

* If you stop for longer than 10 seconds do 10 kettlebell swings

 

WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions

  1. 3 Rounds NOT for time:

3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )

20 V ups

2. For time:

20 Strict press @ 115 \ 73

50 Double unders

15 Push presses @ 135 \ 83

50 Double unders

10 Push jerks @ 155 \ 93

50 Double unders

5 Split jerks @ 175 \ 103

50 Double unders

That’s what I’m talkin’ bout.