It’s here! Our powerlifting cycle officially kicks off this week. Look forward to three months of heavy lifting and hitting some new personal bests. Here’s what you can expect over the next few weeks:
- Mondays: Squat-focused
- Wednesdays: Press-focused
- Friday: Deadlift-focused
We’ll have designated strength sets/reps for you to follow that will build from week to week. Don’t worry—we’ll also be sprinkling in some metcons on Tuesday/Thursday and as accessory on the other days. You won’t be short-changed!
Catch the first week of our powerlifting cycle below and get excited for what’s in store!
Monday, October 5, 2020
We’re starting our powerlifting cycle! This week, we’ll establish a 1RM for the back squat, strict press, and deadlift. We’ll then use these numbers throughout the powerlifting cycle so it’s important to make it in if you can!
Today, we’ll establish our 1RM back squat and then finish with an all-out 800m run for time.
Take 20 minutes to establish a 1RM back squat.
800m Run for time
Tuesday, October 6, 2020
Not much complexity here—just some good ol’ fashion sprints! Every 3 minutes, you’ll complete a designated amount of calories on the rower or bike. The faster you go, the more rest you get. We’re aiming for at least 2 minutes rest per interval to keep the intensity high.
E3MOM x 24 Min:
- 12/10 Cal Sprint Bike or 16/14 Cal Sprint Row
Score: record your slowest sprint
Wednesday, October 7, 2020
Today, we’re establishing a 1RM strict press for our powerlifting cycle. Then, we’ll finish with some running and wall ball intervals. Aim for at least 12 reps each round with the wall ball if you can!
Take 15 minutes to establish a 1RM strict press.
E2MOM x 6 Min
- 200M Run
- Max Wall Balls
Score is total wall ball reps.
Thursday, October 8, 2020
Gymnastics day! We’re taking down the intensity a bit and focusing on technique instead. Today’s alternating EMOM will focus on the handstand, ring dip, and toes to bar. We’ll have plenty of scaling options for all three. We’re not worried about going fast necessarily; today is all about slowing down and performing the movements well.
EMOM x 15mins
- M1 – :30-:40 HS Hold or HS Walk
- M2 – 10 Strict Dip
- M3 – 12 Toes to Bar
Friday, October 9, 2020
Closing out the week with another heavy lift. Today, we’ll finish up our testing by finding our 1RM deadlift. Then, we’ll close out the week with some chest-to-bar pull-ups and squats. This metcon is meant to be speedy (5-7 minutes) so move quickly!
Take 20 minutes to establish a 1RM deadlift.
21-15-9 Chest-to-Bar Pull Up
42-30-18 Air Squat
Saturday, October 10, 2020
Recently, we did an ascending ladder of hang power snatches and double unders. Today’s workout is similar but a bit different. We’re using the same movements, but the rep scheme is designed to (ideally) allow you to move quickly across all sets on the power snatches. We’re looking at the 10-15 minute timeframe today.
7 Rounds For Time:
- 40 Double Unders
- 9 Power Snatch (95/65)