PROGRAMING FOR THE WEEK OF SEPT 23RD
In an effort to give our members more insight into the programming at the Cove, we are looking to do some previews of what to expect with the upcoming week.
Last week was a big testing week, as we tested 1 rep maxes in the clean, back squat, and strict press and to balance it out, we had a 1-mile run time trial. We are now back to a 3 week mini strength cycle using tempo training, focused on the front squat and bench press. Tempo training allows us to work on a movement at the toughest point of the exercise and will help build a foundation for additional strength gains.
For more insights on tempo training, check out our blog post from a month ago.
We will see bench press on Monday’s and Front Squats on Fridays. We want you to lift a challenging load, but to get the most out of this training, you need to be sure you are keeping that 5-second eccentric training tempo.
We also will be adding a power snatch cycle over a period of six weeks. It was designed by Coach John, who is a certified USAW Olympic lifting coach. We are starting at some lighter snatch weights for week one, looking to tighten up that form and build speed. Next week (and each following week), we will be adjusting the loads and reps. We want a reset for each rep and our focus is on speed and technique, we don’t want any missed reps.
A couple of highlights for the week.
Monday – we have a great triplet of unpartition burpee pull-ups, power cleans, and push-ups. We also are offering a RX+ option of muscle ups. Because this workout is unpartitioned, it will allow our athletes that are still looking to master this movement plenty of time to rest to hit this challenging movement when they are ready.
Wednesday: Love the EMOM of snatches and box jumps and moderate weights. This is a deadly combo.
Thursday: Hitting lots of variations of upper body pulling exercises, including strict pull-ups. For those athletes that are working on getting your first strict pull-up, please take this as a chance to work on scaled versions of pull ups to help build that strength. Coach Carolyn has put out some great pull-up accessory work for those liking to get their first.
Friday: After front squats we have a deadly combo of front squats and burpees but the real challenge if a 150-foot walking lunge. We have some spicy variations of this lunge for our RX+ athletes, including double overhead lunges. It’s a different movement and will challenge your midline and mobility as an athlete.
Saturday: A Cove favorite hero workout of Abbatte, we offer an individual version and a team version of this great workout.
Looking forward to a great week!
Covies in non-gym clothes!
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