1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Switchin’ It Up

April 25, 2013

Following the Open, medical it’s time to adjust focus in our training.  As always, we’ll keep the focus on getting stronger and moving better.  We’ll be squatting twice a week (back squat once, front squat once).  We will hit the Olympic lifts twice per week on Tuesdays and Thursdays.  That’s not to say we won’t be doing them other days (we will), but the more focused lifting sessions will fall on those days for the next couple of weeks.  We’ll shake it up to make sure everyone is getting lift sessions after a couple of weeks.

We will squat on Monday and Thursday.  Each week the lift will alternate, so if we back squat on Monday on week, we’ll front squat on Monday the next week.

On Thursdays, we will do a double lift session – an Olympic lift followed by squatting.  We have not tried 2 lifts in a class before.  You’ll have to move quickly and with a plan.  These are not exactly PR days, work heavy but you likely won’t have time to build to PR weights.  Working around 75%-80% is ideal on Thursdays.

Finally on Thursdays, the workouts may be “primal.”  Sled pushes, weighted walks, carries,  sprints and more.

 

Courtney Works Some Weighted Pulls Between Squatting

Courtney Works Some Weighted Pulls Between Squatting

Workout of the Day

Strength

Clean and Jerk

Build to a heavy single in 15 minutes.

 

Front Squat

3×3

Heavy across, you’ll have 15 minutes.  Work from the rack.

 

Metcon

Sled Push Time Trial

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