WOD – Monday 4/3

Today marks the start of the 2017-2018 training season. I have a good year planned with specific and deliberate training cycles that will focus on strength movements like the squat, press and deadlift, gymnastic movements like the pull-up and T2B and Olympic movements like the snatch, clean and jerk.

For those of you that follow along with the website, I will explain each cycle and keep you all as informed as I can. Reminding you of the focus and keep you on track for each piece. We will test and retest all while still maintaining the all so important conditioning piece of staying healthy.

This first cycle will focus largely on building a strong squat. We want to increase your 1RM while also building a solid foundation of stability and mobility. 2 days a week will include the squat of some sort, the first being a very specific back squat session while the second will focus less on volume and more on intensity; lunges and front squats will help accomplish better stability and core engagement.

For those of you who want a little extra work to help with those every elusive pull-up, there will be extra work included on Wednesdays. You can choose to substitute the day’s strength or complete it after class. It will never take any longer than 15 minutes and will help you in the long run tremendously.

Spend 2 minutes in Z1
Then, 3 rounds
5 push-ups
10 squats
5 pull-ups
10 sit-ups

CFP squat mobility
Spend the time here, stretch the tight spots and loosen up those hips.

Back Squat – work up to a heavy single, if a PR is there, go get it.
Before we start our new cycle, we need to see what we are working with, so warm-up accordingly and then shoot for a very heavy single. Take the time between sets, and if there is a new PR, go for it.

Bergeron Beep Test
EMOM until failure
7 thrusters (75/55#)
7 pull-ups
7 burpees
So the Bergeron Beep Test is a workout designed to test your work capacity, your ability to recover, and your mental fortitude. The goal is to complete this workout as an EMOM and reach between 6-10 rounds. If you cannot continue as an EMOM and fail before the 10-minute mark, your workout becomes an AMRAP. If you are able to complete it as an EMOM, you continue until you fail. Good luck and make sure you record your data into Wodify, we will see this one again.

Accessory Work
Banded good mornings – 3×20
Banded pull aparts – 3×15

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