Monday, April 4, 2016

REMINDER: New evening schedule starts TODAY. Check the Class Schedule page for details.

Workout of the Day

A) Split Jerk Doubles
7 sets of 2 reps, on the 3:00 interval

B) Sled Drag 100m – Heavy
Not for time.

Heavy Days

We’re entering a new phase of workout programming. We’ve traditionally done two “heavy” days per every eight days of workouts. One of these heavy days has been strength-based (squats, presses, and deadlifts), and the other has been Olympic weightlifting-based (cleans, snatches, jerks). We regularly rotated both the exercises and the rep schemes, so you might be going for a 5RM Back Squat one day, a 3RM clean on the next heavy day, and a 1RM deadlift on the next. This was great for constant variance (one of the key CrossFit principles). But it was difficult to assess how much you should be attempting to lift when we Front Squat for a 3RM once every 4 months or so.

During the Open, we tested a new way to structure our heavy days. For five weeks, we did 5 sets of 3 back squats at the same weight across every set. The goal was to increase the weight every week, rather than every set. This proved to be pretty difficult, but the results were very good. Further, there was no confusion as to the weight that should be lifted that day – just add 5-10 lbs from the previous week. This resulted in a higher overall workload, and sustained progress in the back squat.

So we’re going to follow this latter structure (sets across) for awhile to see if it continues to drive progress. We’ll do it for six exercises – Split Jerks, Deadlifts, Snatches, Front Squats, Cleans, and Back Squats. For each one, we’ll do sets across for 4 weeks, and then test for a 1RM in the 5th week. We’re starting with split jerks; at the end of 5 weeks, we’ll move on to deadlifts. On our other heavy day, we’ll cycle through the other 5 lifts in our traditional manner of going for a rep-max. Presses, push presses, and bench presses will be peppered in throughout as well.

I’m excited about this approach to heavy days. By focusing on one heavy lift for 5 weeks, we’ll get better at the lift, and stronger as well. See you in class!

 

 

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