PROGRAMING FOR THE WEEK OF NOVEMBER 3RD

TESTING WEEK

Great week last week, as we finished our snatch cycle and this week we will be testing our 1 RM Push Press and Back Squats.

Here are some other things to look out for this week.

Monday: We not only have 1 RM Push Press but we are doing a conditioning benchmark test as well, a 2 K Row. Pacing, technique, cardiovascular endurance, and muscular endurance. If there is any bit of advice we can give you is to take that first 500 meters in a controlled fashion.

Tuesday: Sprint intervals, to continue to build our power outputs within shorter time domain workouts. This is a training piece that will help you get better at those sub 6-minute burner workouts.

Wednesday: An awesome hero workout, Scotty, which features heavy deadlifts. To help prime us for this workout, we will be opening with a heavy 5 RM deadlift. The focus is to hit something heavy while maintaining a strong position through the midline. Technique over load, as with all things.

Thursday: A focus is on gymnastics pulling strength. We are challenging our RX+ athletes with strict pull ups.

Friday: One RM back squat day! We have put in a lot of solid work with heavy loads the past 3 weeks and excited to see some big numbers. This strength piece is a great opener for our thruster/running workout.

Saturday: A fan favorite partner workout, Wittman. We have done Wittman multiple times at the gym for holiday workouts and we offer both a partner and individual version of this workout.

The weekly programming can always be seen here.

Some Halloween fun. Like working out isn’t hard enough, we have to add costumes to it!

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