Day: December 2, 2012

Monday 12-3

warm up
run 2 laps
5min DU practice
5min HSPU practice

strength
back squat 3×5 adding weight from last week

functional fitness
back squat 5×5 adding weight only if form is solid

conditioning
5 rounds for time (20min time cap)
50 KB high pulls(35/24)
50 DUs

functional fitness
5 roundsĀ (20min time cap)
10 push ups
15 KB swings(35/24)
25 single unders

stretch
standing hamstring stretch
figure 4
calves

Sunday

We have now been on our stength bias cycle for four weeks. At this point some of you may begin to notice that your last, heavier than last week set is getting hard. In fact, it may be almost undoable.

And that’s OK. In fact, I’ve been expecting it. So what happens when you can’t complete that last set of 5 you ask? Well you need to ask yourself a couple of quick questions.
1. Was there anything unusual about my workout? Did I not get enough sleep? Enough food? Am I sick? Stuff like that.
2. How close was I to completing the last set?

For question 1, if you had some sort of significant contributing factor to the failure, just try again next week, using the same weight. You need to be honest with yourself here. Did whatever happened, legitimately affect your workout? If you get it next week, cut your increase in half for the week after that.

For question 2, if you got to the last rep and just couldn’t lock out, try again next week at the same weight. If you get it next week, cut your increase in half for the week after that. If you don’t get it next week, or if you got 4 or less reps its time to make a change. Next week you will switch to 5 sets of 3 reps. For the lift you failed at ONLY!

In this scheme you will still add weight each set with the goal being a last set of 3 that is heavier than what you failed at this week.

Also, if you haven’t noticed, its becoming more and more important that you record your workouts. This goes for the lifts as well as the conditioning. We want you to see your progress. You will get an opportunity to check yourself over the next 4 weeks.

Once again, please do not hesitate to ask questions. If something about what we are doing is not making sense, get one of the coaches to explain it. You can post questions here or on Facebook and I will get back to you.

And now for some Sunday motivation…