PROGRAMING FOR THE WEEK OF NOVEMBER 18TH

WEEEK TWO OF OUR FOUR WEEK STRENGTH CYCLE

We are in week two of our 4 week strength cycle. We are now looking to increase our weights on our three lifts this week (overhead squat, power jerk, and deadlifts) for last week as we are moving the weights down. We know the overhead squat is a super technical movement and each class should you help you master this piece. Don’t worry about weight on this movement, as much as doing it to the best of you ability.

Here are some other highlights for the week.

Monday: We have “Boat Shoes”, which is a CompTrain benchmark workout. We moved it to start the week because the weather is a bit warmer.  This will be one of our last bits of outdoor running for the fall. The last running workout will be Thanksgiving, which will be Murph. 

Wednesday: Heavy deadlifts for the strength and heavy cleans for the metcon.  We ask that you pick a weight power clean workout for the metcon that is heavy but you can still do with excellent form. Don’t be afraid to push yourself. 

Friday: Overhead squats as part of our strength, which will prime us for Isabel. It’s a short time domain workout of 30 power snatches at 135/95. We are hoping that all the work we have done with our most recent power snatch cycle will better prepare you for this piece.

We will be doing a rowing challenge following Thanksgiving, so look for more information on that in the coming days.

Someone is excited for heavy jerks this week!

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