Closing Cycle 7

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We are about to wrap yet another cycle. Of course we’ve already seen loads of PR’s and my suspicion is that we’ll see tons more next week. Recovery IS the priority this week. Yes – we do have have some tough days Tuesday and Thursday but the overall idea is to keep you sharp, and healthy going into PR week. Here are some things to consider daily during training:

Monday – “SOMSAVS” – truly an opportunity to develop not just your movement but your awareness. 

Tuesday – Since it’s a competition day – keep sprints as fast AND consistent as possible (vs. falling off ledge or sand bagging until last set).

Wednesday – Simply put this is meant to be an active recovery workout.  In other words don’t turn EMOM 30 into what feels like an Open workout.

Thursday – Longer workout that resembles “Nancy” – with longer runs and Russian kettle bell swings.  This might be a burner for you. Prep your shoulders well before class.

Friday – We’ve been working all cycle at getting under the bar during our squat snatches. This is the final tune up going into next week. Come in and get crisp.


Monday’s Workout
Recovery: Practice

A) FQ at ≤70 RPE
     1k Row

B) Back squat (Use 90% of 1RM + 8-20lb as 1RM)
     60% x 5
     65% x 5
      70% x 5

C) QAMRAP 10 at ≤70 RPE w/ SOMSAVS scoring
     10 Wallballs
     10 Power clean and jerks (40%)

Tuesday’s Workout

“Franklin Hill 100’s”
     4 Rounds on the 9:00
     4 x 100m on the :90
**See 3/10/15**





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