MON 08.05.13 August programming

August programming

Congrats to all who set new PRs (personal records) last month during our testing sessions!
Given the great results people achieved, we’re following a similar strength cycle again this quarter. Our lifting will be based on a modified Wendler/linear progression plan, when each final set will be a “burnout” or to-failure set when you do something like 5+ reps…
5+ means you’re shooting for 5 reps, then doing as many additional reps beyond that as possible (in the same set, without reracking the bar). The goal is somewhere in the 1 to 4 additional reps range.
Each week you’ll adjust the weight based on how many reps you got in the burnout set of the prior week.
Our lifts this month will be back squat, overhead squat, bench & strict press and deadlift. Our Olympic lifting focus is on the snatch. Other focused work will be on chin ups (supinated, or underhand, grip) and dips.
As always, track your workouts so you know how to adjust weight each week.
Work hard, keep a positive attitude and listen to your coaches!

imageCongrats to everyone who finished the 31 Heroes WOD on Saturday! The POSE Running seminar has been rescheduled for Saturday, August 17th, so you can still learn to run like a gazelle!

Workout of the Day (WOD)

A. Back squat: 5-5-5+
B. As many rounds & reps as possible in 12 minutes of:
5 Box Jumps 30/24″
5 Chin ups
10 Walking Lunges

And coming tomorrow…

A. Deadlift:5-5-5+
B. High hang snatch: 3-2-1-3-2-1
C. As many rounds and reps as possible in 10 minutes of:
10 wall balls 20/14
2 muscle ups (OR 6 pull ups & 6 dips)

1 thought on “MON 08.05.13 August programming”

  1. Thanks to everyone who came out for 31 Heroes on Saturday. We had a great turn out for the workout. Special thanks to Rex, Ellen, Dave, Amanda, and Perry for registering for the event and making a contribution to the cause. If anyone wants to make a donation or register postworkout, go to Thanks again to all who participated.

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