Here’s how the next 4 weeks of Programming at CFCC will go! If you have questions about how to best use this Programming for your own goals, please email us!
MONDAY: Clean, always doubles and working up to a peak of 1. Olympic Lifting has taught me a lot… but one of the things it’s definitely taught me about most is that if you want to be stronger, you’ve got to work at a higher percentage of your max pretty much as often as you are able. The “Peak” set is the way we do this at CFCC. On any given day your peak of 1 might be a 75-90% (or more!) of your previous tested “max”. Expect these fluctuations and do your best to optimize recovery (read: think about what you’re fueling with and sleep more). The rep range of 1 on Monday and the higher frequency of squatting in this cycle is all a part of trying to stay in a range of intensity that will make you a strong as possible as soon as possible, for as long as possible. See this article for more details.
TUESDAY: Handstand Walking (WOOHOO!) and Sammy will now be teaching all classes on Tuesday. Be extra attentive so you can be walking on your hands in 4 weeks!
WEDNESDAY: Front Squat and Natty GHR (check out a Natural Glute Ham Raise here.) Also, review a short-but-sweet post from Tony Gentilcore on why you should be doing Natural GHRs.
THURSDAY: Single Arm Press (5,3,2,1 each week) and Kipping Skill Work. If you know you have a shoulder imbalance, this is your day!
FRIDAY: Back Squat, triples all the way through for speed and Single Leg Work. Leg imbalances are pretty unhelpful for being as strong and as healthy as possible too.
SATURDAY: Wild Card. :)
This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.
– George Bernard Shaw (1856 – 1950), Man and Superman, Epistle Dedicatory