This week CFLKN classes showed awesome improvements while testing maxes in everything from deadlift and push press to handstand push ups and 1 mile run. As trainers we noticed marked improvements in all arena's that we focused on during that 6 week push / pull phase. I personally feel that some underlying strength from the ground has been gained and that everyone will notice power based movements, i.e. (cleans, snatches, thrusters) becoming easier to manage because of this.This new phase will center around back and overhead squat. The back squat will help us gain strength and functionality in the posterior chain and we will get everyone better in that notorious overhead squat that troubles many of us. Out of all the movements we will do here the overhead squat immediately shows us as trainers deficiencies that our members may have in strength, flexibility, or a combination of both. We will also work intensively on pull ups and try to get those of you on the bands, "off the bands" at the end of the cycle. Within olympic training we will focus more attention to power and squat clean and plyometric work. Our Friday endurance day will remain but will be drastically different and something I think many of you will enjoy.
| 1.1 Monday | 8/20/2012 PA |
Strength
Back Squat- 5 x 6 (70%)
Overhead Squat- 5 x 3 (work at 65% if you know max / for everyone else use light weight and work on form. We will use boxes, medball's etc... as target's to reach for in the depth of the OHS. In addition between each set we want everyone doing 5 on 5 off of the T-Spine flex drill on the foam roller.
WOD
7 rounds for time:
7 SDHP (95/65) * keep elbow driven up and back and don't pull bar past chin
7 Burpee Tuck Jumps *just what it sounds like... wrap arms around knees in peak of jump
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