Monday, June 27th 2016

This week marks the end of our Linear Periodization cycle.  At this point, the weights have gotten significantly heavier for our sets of 5, with many people starting to hit the wall and unable to progress at the 5 pound addition rate that was manageable earlier on.  Now is the time to see what progress has been made in our maximal strength levels.  We will be emphasizing the 1-Rep Max tests this week for the six lifts we have been working consistently, Back Squat, Bench Press, Deadlift, Front Squat, Press, and Power Clean.  Our regular program of working both strength and conditioning qualities will be back on starting next week.  I applaud all of you for the hard work you’ve done the past seven weeks and look forward to seeing what everyone is capable of achieving this week.  Make sure we’re all staying hydrated and getting plenty of rest coming into each of our lifting sessions and be mentally prepared to hit some big lifts.

 

 

Warm-Up:

Row or Ride for 5:00 @ Easy Pace

 

Movement Prep:

Wall Squats x 15

Contract/Relax Prayer Squat Stretch - :45

Arm Circles x 20

Contract/Relax Swimmers Stretch x 45

KB Bottoms-Up Press – 1 x 10

KB Stability Press x 10

KB RDL + Squat x 10

 

Strength:

Jump Squats – 2 x 3

Establish New 1-Rep Max Back Squat in 15 minutes

Then:

Explosive Push-Ups – 2 x 5

Establish New 1-Rep Max Bench Press in 15 minutes