This week we start our new training cycle! The week will begin with day one of our new squat program. The program will last 12 weeks, and will be on a 2 week rotation of week 1: heavy, week 2: volume. The back squat will be the primary movement on those days, and we will be supplementing that with other leg strength and muscle building exercises.
Other things to look out for this week, Tuesday: our upper body test day carried over from what was missed last week due to the snow day. Wednesday will continue to be our big conditioning day to break up the week, Thursday we will be working on some Snatch strength and technique after testing our 1RM’s last week, and Friday will be some shorter anaerobic conditioning intervals. Saturday you can still look forward to a big, longer benchmark CrossFit WOD, and Sunday’s will be primarily olympic lifting.
Each week will be posting a weekly summary as always, as the program will be changing week to week. We will also be updating you along the way with any important notes as we transition through the cycle.
If you have any questions please don’t hesitate to ask.
Have a great week of training!
Monday: Heavy back squat / lower body
Tuesday: Upper body (week 1 testing)
Wednesday: Big conditioning WOD
Thursday: Snatch / Strength
Friday: Multiple short met-cons
Saturday: Benchmark WOD
Sunday: Clean & Jerk / strength