04-13-2015

New Website: www.crossfit-yelm.com

NEW STRENGTH CYCLE!
We will be starting a new strength style program.  This program will be performed for the next 6 weeks. Starts 4/20 ends 5/29.

1. This week find your 5 rep maxes on Monday Squat and Thursday Press
2. We will be doing Squat 2x a week and Press 2x a week
3. You will be adding 5lbs each time you Squat and Press
4. Subtract 60lbs from you 5 rep max to find your starting weight on 4/20

Monday: Front or Back Squat and Strict Press
Thursday: Front or Back Squat and Strict Press

You are doing both movements 2 days a week 
(you get to choose front or back squat for your squat series)


These are some articles regarding this strength cycle:

-http://breakingmuscle.com/strength-conditioning/the-20-rep-squat-routine-old-school-strength-training

-http://www.bodybuilding.com/fun/irontamer5.htm

Most people can reasonably expect to be squatting their 5-rep max (5RM) for 20 by the 6-week mark.
To determine your starting weight, take your current 5RM and subtract 5 lbs for each scheduled workout. So, if your current 5RM is 315 lbs and you are planning to train two times per week for 6 weeks (12 workouts), you should begin with 255 lbs, as 12 workouts x 5lbs per workout = 60lbs. Subtract 60 from 315 and you get 255. Simple enough.
You must keep complete focus throughout the entire set. Convince yourself before you even get under the bar that you WILL NOT quit. The only reason to stop short of 20 reps is going into the hole and being physically unable to stand back up.
It is going to happen at some point; you will get into the bottom position and your legs will simply stop working. That's okay; next time you simply load the bar to the same weight and attack it again.
The length of the cycle is six weeks. This is a good amount of time for building size and strength without going into overtraining and burnout. Longer than six weeks usually amounts to diminishing returns. 

Warm-up: Run 800 meters/Row 1000 meters or bike 4 mins (On your own)
5 Min into class Coach led warm-up together

10 each leg Single leg swings
20 Supermans
20 Hollow Rocks
20 Goblet squats

Skill/Strength:
15mins to 35mins into class
Warm up your Back or Front Squats (You pick for this cycle) / Share a bar with a partner
Find you 5 rep max, You have 20 minutes

Metcon:
40 minutes into class as a group
24"/20" Box Jumps

Round 1: 5 Box Jumps & 5 Push-ups. AMRAP-1 min
              ---1 minute Rest---
Round 2: 5 Box Jumps & 5 Push-ups. AMRAP-2 min's
              ---1 minute Rest---
Round 3: 5 Box Jumps & 5 Push-ups. AMRAP-3 min's
              ---1 minute Rest---
Round 4: 5 Box Jumps & 5 Push-ups. AMRAP-3 min's
              ---1 minute Rest---
Round 5: 5 Box Jumps & 5 Push-ups. AMRAP-2 min's
              ---1 minute Rest---
Round 6: 5 Box Jumps & 5 Push-ups. AMRAP-1 min
              ---1 minute Rest---


CrossFit Yelm