Week 1 - June 2014

Welcome to the competitors class.  At times, you may think what you are doing is stupid, you may get frustrated, you may want to change the work out to something you like better.  Please trust in the system and come along for the ride.  The program will start with a large strength focus.  Many of us are not where we need to be in strength and as that takes the longest to build, we need to start right away.  There will be a lot of volume in this programming so be smart when training. 

June 7-13:

STRENGTH:  We are going to start by doing 21 rep maxes.  Focus on holding good form and get to the point where you fail.  If you succeed at 21, put on more weight and go again.   The movements for this week are:

3x21 rep snatch grip deadlift

3x21 rep snatch grip behind the head push press (this number will be lower than you think)

3x21 rep bench press

3x21 rep front squat

I would recommend doing the first two on one day and the next two on a different day.  In subsequent weeks, we will add 10 pounds to the legs and 5 pounds to the arms until we can no longer complete the first set.  When this happens, we will drop it to a 15 rep max and increase by 20 pounds for the legs and 10 pounds for the arms. 

SKILL:  If you do not have HSPU, you need them, if you do not have a MU, you need them, if you cannot butterfly, you need to.  We will be working on these exercises routinely, even if you think you are good at them.  This week the skill is MU.  Twice this week, do three sets of eccentric holds on the rings.  Get a 24 inch box and set it about 2 feet in front of the rings.  Have the rings set about 30 inches from the ground.  Lay on the ground with your feet on the box and using a false grip, pull yourself to the rings and touch your chest with the rings.  You should be parallel to the ground at this point in time.  Hold this position as LONG as possible and resist gravity until you are completely extended at the elbow…at this point in time, try to pull yourself to touch the rings again. 

SECTIONAL WOD:

Task oriented fight gone worse:

20 wall balls (20/14# all to 10’), 20 push press (115/75#), 20 box jump (24”), 20 SDLHP (115/95#), 20 Calorie row.  This is a 15 minute AMRAP. Notice the weights are higher.  This will be a trend for all of you for the next few months.  Men, try to add 20% more weight to every workout you do during your normal workout activities…ladies, same thing. 

SOUL CRUSHER:

10 minute Tabata on the Air Dyne

STRETCH OF THE WEEK:

Do the couch stretch/devil’s stretch for 3 minutes on each leg at LEAST four times this week.