FALL STRONG WEEK 5
Hi Friends!
We are entering Week 5 of our Fall STRONG Training Cycle! If you’ve been with us the last 4 weeks following the progressive overload, chances are your muscles are sore, your bodies are tired, and you might even feel a bit mentally drained.
We’re all experiencing what is known as Central Nervous System Fatigue. Have no fear!
This is a normal occurrence in strength training.
So this week in the program we are taking a step back in our heavy lifting to give our bodies a week to recover. This doesn’t mean we’ll be taking it easy!
We’ll still be pushing hard in our metabolic conditioning and functional bodybuilding workouts to stay on track with our body recomposition goals of building lean muscle and burning body fat.
But we won’t be going as heavy on all of our major lifts everyday.
Then in Week 6, we’ll attack all of our major lifts and go for 1 Rep Maxes!
We’re also shifting to a Block format during classes to maximize efficiency, keep the training intensity high, and to keep the class experience symmetrical for all athletes throughout the day.
MONDAY 10.7.24
SHOULDER + FUNCTIONAL GRIP DAY
36 Minute Running Clock
0:00-12:00
LIFT HEAVY - PUSH PRESS TAPER
9@50% - 7@60% - 5@70% - 3@80%
12:00-14:00 put barbells + away grab dumbbells
14:00-23:00
FUNCTIONAL BODYBUILDING EMOM 9
M1) 20 Alternating STRICT Overhead Press
M2) 15 Double DB Hang Power Clean
M3) :45 Farmer’s Carry
23:00-28:00 rest forearms + prepare for MetCon movements
28:00-36:00
CROSSFIT AMRAP - Crazy 8s
8 Handstand Push-Ups or DB Push Press
8 Toes to Bar or Kness to Hips
8 Burpees
TUESDAY 10.8.24
LEG DAY
38:00 Running Clock
0:00-14:00
LIFT HEAVY - FRONT SQUAT TAPER
9@50% - 7@60% - 5@70% - 3@80%
New Athletes 4 Sets of 8 Reps to build confidence and competence with the movement.
Stretch lats and wrists btwn sets to be improve front rack position
14:00-26:00
UNILATERAL STRENGTH - BARBELL BULGARIAN SPLIT SQUATS- 12:00
3 Sets of 8 Reps / Leg
Build to challenging set by feel but focus on full ROM. If you’ve never done these start with empty barbell.
26:00-28:00 Rest
28:00-38:00
TEAMS OF 2 FOR TIME
21-15-9 Relay Style
Back Squats 135/95 lbs
*20 Alt Jump Lunges after each set
Workout Logistics
Maria does 21 Back Squats + 20 Jump Lunges. Eddie does 21 Back Squats + 20 Jump Lunges. Maria does 15 Back Squats + 20 Jump Lunges. Etc until Eddie does 9 Back Squats + 20 Jump Lunges
Athletes should scale to a back squat weight they can do fast and unbroken. This is NOT a strength contest. Goals are Lactate threshold and intensity.
WEDNESDAY 10.9.24
PUSH PULL SWEAT DAY
0:00-12:00
LIFT HEAVY - INCLINE BENCH PRESS TAPER
9@50% - 7@60% - 5@70% - 3@80%
12:00-16:00 barbells away + MetCon prep
16:00-36:00
PULL PUSH SWEAT EMOM 20
M1) 6-10 Pause Strict Pull-Ups (use bands as needed for :02 pause above rim)
M2) 15-25 Ring Dips / Ring Push-Ups / HR Pushups
M3) Row 12-18 Calories
M4) AMRAP 123 Up Downs
M5) Rest
Cap work at :50 each minute
THURSDAY 10.10.24
OLYMPIC WEIGHTLIFTING
*Block Snatch Work - 15 Minutes
Block Power Snatch + Block Squat Snatch
5@50% - 4@60% - 3@70%
Heavier by feel
*Block Clean & Jerk Work - 15 Minutes Block Power Clean + Squat Clean + Pause Split Jerk
5@50% - 4@6% - 3@70%
Heavier by feel
*All Lifts today from Blocks = lift directly from 2-3 pads
FRIDAY 10.11.24
ATHLETIC BACK DAY
Running Clock
0:00-5:00 CONTRAST EXPLOSIVE WARMUP
2 Sets
8 Single Leg KB Opposite Leg Deadlift/Side
8 Box Jumps
5:00-7:00 grab barbells prep for deadlifts
7:00-19:00
LIFT HEAVY - DEADLIFT TAPER
9@50% - 7@60% - 5@70% - 3@80%
19:00-22:00 barbells away + MetCon prep
22:00-36:00
BACK DAY AMRAP FOR QUALITY
8 Russian Swings
8 American Swings
8/Arm Tempo Bentover Row
8/Leg Goblet Reverse Lunge
SATURDAY 10.12.24
CROSSFIT CONDITIONING DAY
1:30 on, :30 off for 36:00
Alternate between AMRAPs
A) Burpee Muscleup / Burpee Jump Pullup
B) Box Jump Overs / StepOvers
C) 4 D Ball Over Shoulder + AMRAP Butterfly Sit-Ups
D) Assault Bike