Strength
Deadlift
Performance: 5/3/1 Program
Use 90% of your 1 rep max as your training max.
Fitness: Tempo Program
Conditioning
For time, 10-9-8-7-6-5-4-3-2-1 reps of:
12:00 time cap.
Strength
Every minute on the minute for 12:00:
*Pause at position 2, 1, and extension on the pull.
Conditioning
5 rounds for time:
Rest 1:00 between rounds.
Row at 2k pace. We rowed a 2k on 2018.03.27.
Strength
Bench Press
Performance: 5/3/1
Pause :01 on the chest each rep. Use 90% as your training max.
Fitness:
Conditioning
Four rounds each for time:
Rest 2-3 minutes between rounds.
Conditioning
In teams of 3, with each athlete occupying a station, rotate once everyone has completed their required work and complete as many rounds as possible in 30:00:
*Programming Note*
Welcome to the off-season. You all worked so hard through the Open and we are excited to change some things up and work on rebuilding for next year.
We’ll be starting our off-season with a powerlifting cycle. That means our focus is the squat, bench press, and deadlift. Our performance track will be using is called 5/3/1. It is a simple and effective cycle, and you can read all about it here. Our fitness track will be working off of our tempo prescriptions. This is a great option for anyone who doesn’t have a 1-rep max, doesn’t train regularly, and/or has not yet hit a plateau on their strength training. As always, ask your coaches if you have any questions.
In conjunction with the beginning of our powerlifting cycle, we will also be offering a gymnastics pulling and pressing strength program to be done independently before or after class. There are six pulling and six pressing workouts written that allow for progression as you cycle through them. Click here to download program.
Lastly, our conditioning will focus on developing our aerobic base. Workouts will be low skill and should allow you to keep moving.
We’re all looking forward to a fun and successful off-season.
Strength
Back Squat
Performance: 5/3/1 Program
You will use 90% of your recent PR as your training max. Your last set is a max effort set. As always, stop short of any positional breakdown. Max effort does not mean we sacrifice positions for an extra rep.
Fitness: Tempo Program
If you do not have a one rep max to work off of, this tempo program is a perfect fit for you. It is a linear progression that will allow you to add weight each session based on feel.
Conditioning
Complete as many rounds as possible in 18:00: