This week is a bit of a de-load week to prepare for strength testing next week. Then we will transition into the last training cycle of the year.
Don’t go heavy on the strength lifts this week. I want you to keep the weights around 75% and move it fast and powerfully through the concentric phase (lifting phase). We will work out small improvements in your technique and save the really heavy stuff for when it matters, during testing.
Prepare for a big few days next week. The testing sessions will be
Monday: Back Squat 3RM and Bench Press 3RM
Wednesday: Front Squat 3RM and Strict Press 3RM
Spreading our testing lifts over too many days will prolong the process unnecessarily and take too much energy out of the members who are preparing to PR in all of them. Keeping you in the right frame of mind for two solid testing days will help you more.
Members who can’t go heavy due to lack of practice or injuries will be working on technique and rehab of set issues.
Stay fast this week and prepare to tear the house down next week.
Christian
Monday 27/11/17
Strength: Back Squat
3 x 5 @ 75%
WOD: 9 min AMRAP
3-6-9-12 etc.
DB Thruster 22.5/15kg
30 Double unders
