Man, the sumo deadlifts are getting heavy! Three sets of five this week at 85 percent felt good, but heavy. I’ve seen so much improvement in our students’ technique and strength throughout the cycle and it is exciting to think about where we will be come Retest Week. Speaking of which, Retest Week is coming soon. We have three weeks of training remaining in Cycle 18 and then we will hit the final Retest Week of 2018.
As we come to the conclusion of Cycle 18, I would love to know: (1) How are you feeling? (2) Are you progressing? (3) How do you know? If you set any personal goals at the beginning of the year or the beginning of this cycle, do you feel like you’ve made progress and how are you tracking that? Are you using the Reflection sheets to track it? Personally, my training priority for Cycle 18 is to train every day of the bench press and sumo deadlift cycles and to train on every day that includes gymnastics pulling or pushing. I’ve been very consistent with those priorities (I know because I log my training and I review my reflection sheets) and I can tell that it is paying off. Will I pull 405 pounds when we retest the deadlift? I don’t know for certain, but I do know that I have put in the work to set myself up for success.
We won’t do another full cycle of training in 2018. We may have a mini cycle that carries us through from Thanksgiving into the new year, but the Cycle 19 won’t start until 2019. That gives you about 6 weeks of time to reflect on 2018 and have a conversation with your coach about setting some goals for next year. It also gives us coaches an opportunity (if you will have those conversations with us) to design Cycles 19, 20, and 21 with your personal goals in mind. Some things are evergreen: everyone can get stronger and more stable in the overhead position, everyone can benefit from a stronger core, everyone can use more energy systems training. Those are things that will never not be considered when we design a training cycle. But if you guys have personal goals that tend to bunch up around certain specific training stimuli, the coaches would love to incorporate those things into the programming.
A) Squat Mobility (10 minutes)
B) 6 Rounds :30:30
Blocked Kip Swings / Kipping PUs
C) 7-10 Sets for Quality Load:
1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS
Rest ~ :90 between sets
A) Bench Press
PEAK 5X5 @ 80%
BASE 5X8 (BY FEEL)
B) 5 Cycles FQL:
3 BB Push Press + 2 Jerks + 8 FR Lunges
D) AMRAP 4:
Team shuttle run relay (teams of 3 or 4)
Accumulate as many 10m shuttles as you can
***Join us for a FREE Performance Breath Class on Friday from 12:00-12:30pm with Tanya Bentley***