Bench Press Strength Cycle: Week 1
5×3 @ 80% of your heavy triple from last week; rest 3 min
then…
3 rounds for total working time of:
– 400m run
– 15 HR push-ups
– 20 Weighted sit-ups (20/15)
*rest 1 min*
Author: Ryan Savard
Sleep: Quality and Quantity
Sleep: Quality and Quantity
So you come and bust your but in the gym 3-4 days a week. Lifting heavy and moving fast. You’re diet is relatively clean and your taking care of your body outside the gym by hydrating and stretching. But are you getting enough sleep? Chances are you’re not. This is actually the most important supplement to training and most times is overlooked as a part we can short change or skip out on.
Quality sleep is essential. Sleep is needed in order for the body to repair and improve. Growth hormone levels spike in the first few hours of sleep as cortisol levels drop. This is when muscle regeneration happens and neuro-pathways are reinforced (learning). Our body responds this way after million years of evolution and adaptation to the light-dark cycle of the earth. This is known as your circadian rhythm. When your sleep and wake cycles line up more closely with when the sun goes down and comes back up, hormonal secretion and physical repair are at their peak.
How do you make sure you’re getting enough good sleep? Try for 8 hours of uninterrupted snoozing each night. This may vary a little from person to person but don’t kid yourself into thinking you can survive on much less. Make sure the room is dark and cool. This will enable the secretion of melatonin, and essential rebuilding hormone. Try and reduce the use of all electronics, especially your iPhone, computer or TV before laying down for bed. These emit a blue-light spectrum making your brain think that it is still light outside. And lastly, create a ritual of dimming the lights before bed and try to get to sleep at the same time every night.
10 minutes working muscle up progressions.
EMOM for 5 min perform 3 MU or MU progressions.
then…
3 rounds for time:
– 200 m run
– 15 KB swings (53/35)
– 200 m run
– 10 Hang power snatch (95/65)
Box Squat Strength Cycle Week 2
(80% of last weeks triple) 5×4; rest 1:30 min
then…
Bear Complex
– Build to a max load over 5 sets total, rest as much as needed.
1 power clean + 1 front squat + 1 push press (to back) + 1 back squat + 1 push press (to front)
OR
1 squat clean thruster to back + 1 back squat + 1 push press (to front)
*One round requires performing the complex 7 times without resting the barbell on the floor (TnG)
Weekend Schedule
Weekend Schedule:
Friday: 12noon, 5:30 & 6:30pm (coach Ryan)
Saturday: 9am Masters, 10am Free CrossFit (Coach Jacob) **NO Olympic Lifting Class**
Sunday: Closed
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
then…
15 min amrap:
– 25 CTB chin ups
– 50 double unders
– 25 knees to elbow
– 50 double unders
– 25 toes to bar
– 50 double unders
…AMRAP squat clean in remaining time (135/95)
A1. Weighted Pull-ups: 2-3 x 5; rest 20 seconds
A2. Box jumps AHAP: 2-3 x 5; rest 1:30 minutes
then…
3 rounds for time of:
– Run 200m
– 20 KB snatches (53/35)
– Run 200m
– 2o KB overhead walking lunges – 10/arm (53/35)
3 stations, each 10 minutes in duration, 2 min of prep time before starting the power cleans.
1. Bench press – work up to a 3RM
2. 2k row for time
3. EMOM perform 2 TnG power cleans at 75-80% of 1RM for 8 min.
*It’s your choice where you start. Have to complete all three.