Monday 11/2/15

Hey DCCF,
Welcome to our second strength & conditioning cycle of the fall. In this cycle, we’ll pull from the floor and go overhead more often. We focused on speed in our squats and deadlifts in our last cycle, and we’ll take that element of speed into this cycle of Olympic lifts. Technique is still very important this cycle, but we’ll work on full lifts and not necessarily elements of the lifts like last cycle. That said, we still need to make sure we’re catching cleans and snatches in the proper positions.

We’ll continue to squat twice a week in this cycle. Wednesday will be a dynamic day, meaning lower percentages aiming for max speed. Friday will be a max effort day, so higher percentage and low reps. We’ll ramp up to a 1RM twice in the cycle.

We’ll also play a little with lactic build-up testing… meaning static holds, like wall sits, lunge holds, etc… these holds will build muscular endurance via slow-twitch muscle-fiber development.

Our conditioning will build on the last cycle’s goal to “build the engine” by focusing on power, rather than movement “repeat-ability”. This means you’ll regularly see intervals that involve short duration sprinting, rowing and burpees mixed triplet/couplet style with high-skill gymnastics movements, so we improve your gymnastics under fatigue. Then we’ll rest and repeat. We’ll work into bigger and bigger sets (meaning more reps) as the cycle progresses.

We’ll also wave through long days and short days for conditioning, mixing intensity demands so you’re able to recover through the week. Hint: Tuesdays will be your “long day”. We don’t want to kill you every day so you’re constantly under-recovered and over-stressed. We’ll balance things so you see amazing progress on paper and, as a result, you’ll look even better naked.

Strength/Skill
OTM for 14min
Even: 1 Clean & Jerk @ 80-90% of 1RM from Testing Week. Move up based on feel.
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Odd: 2 “Jelly Belly” – in hollow rock position, keeping your legs 2-6″ off the ground, rotate your legs all the way around your body, alternating clockwise and counterclockwise. Each way = 1 rep. If you can’t keep your legs that low, just do the best you can.

WOD
AMRAP 10
5 Power Snatch – L: 105/65; S: 165/110
3 Pullups (S: Bar MU)
15 V-Ups
3 Pullups (S: Bar MU)

Daily Reading
1. Aging, Performance and Health
2. How To Get A Better Rack
3. Solving Front Rack Issues
4. Wanted: Healthy Shoulders

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