OPEN GYM SAT 10-12. Notes on the first week on Strength BiasApril 4, 2015
So, at the end of the first week, I realize we need a little more explicit instruction. Sorry for any confusion.
Black Side Athletes: First off I overprogrammed Friday. You will NOT do 3×5 Pullups AND accessory work, you will ONLY do pulling accessory work on Fridays going forward. Additionally, let me clear up your intensity scheme for Friday’s. Going forward THIS is your rule of thumb:
1st set– 5-10% LESS than Monday’s 4×5 weights.
2nd set– Equal to Monday.
3rd set– 5-10% GREATER than Monday’s weights
4th set– Your discretion. If set #3 was unsuccessful you should back down, if you killed it and felt great, go for higher etc.
Gold Side Athletes— Some of you have asked after altering a given lift. Muscle-ups for pullups, Handstand Pushups for Shoulder Press and Cleans for Deadlifts. These are all fine, but the nature of the programming changes. For the remainder of the program I will include exercises and drills meant to drive those actions for any who are interested.
For example, here’s Monday’s programming for both sides
Primary- 4×8 Pullup for total load
Accessory- 3x Max effort Supine Row
Work- 4 Minutes- Max Rep Wallballs, 3 Minutes- Max rep burpees, 2 Minutes- max rep Box Jumps, 1 minute- Max Rep Power Cleans. 1 minute rest between efforts. Scored Separately.
Primary- 4x 4-6 Chest to Ring Pullups. Explosive pull
Accessory- 4x 6-8 Ring Rows. Explosive Pull
Accessory 2- Scapular retraction from the ab straps 3×8
Work capacity, as above if time permits.
4×5 Across @ Heaviest x5 from Friday 4/3/15
Accessory work as time permits.
Squat- Good Morning 2×8 at 95/65
Shoulder Press- 3 Singles at 10% heavier than 4×5.
Pullup- Chin above bar max length Static Hold x 2.