Mike Cartwright came in and worked with the members of the Synergy Strength on Saturday and also worked with the coaches on Friday evening and most of Sunday. Mike covered basic programming models, weightlifting technique, adjustments, faults, and assessments. We learned a lot from Mike and hope to have him back soon. The NEW weightlifting program designed for the weightlifting club if highly linked to Mike’s style of programming – it is a progressive and highly variable program which varies greatly from much of the traditional programming Synergy has done in the past. Due to the amount of volume the Synergy program contains the weightlifting program was considered a high intensity program with low volume to compliment the high volume CrossFit program. Now with a sole weightlifting program we can now focus on a much more detailed and progressive programming style, this will also complement the new SPORT model of training to come out in the next few weeks as well. Lots of things to look forward to.
MON June 03/13 – Phase 5, Week 9
WARM-UP Synergy warm-up,
WOD –
A1. Front squats 5 x 3 – Every 4 min
A2. Supinated grip pull-ups 5 x reps (2-3 under failure) – 30sec after a1.
B. Gym length sprints – 30sec max effort – Every 2 min x 3 roudns
Record – FS loads, pull-up band or load,
Progressions – Front squats – arms extended if no front rack, back squats if flexibility is an issue. Pull-ups – ring rows. Gym sprints – airdyne or rowing machine
WOD Guidance –
a1+2 – build in loads across all 5 sets to reach a max effort.
b. Max effort – little rest – repeat for 3 rounds.
STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS – REST DAY
TUES June 04/13 – Phase 5, Week 9
WARM-UP Synergy warm-up,
WOD –
A. AMRAP in 75 sec of;
– 6 alt DB 40/60# DB snatch (3l/3r)
– 3 burpees
– 6 T2B
Every 3.5 min x 7 rounds
Record – DB snatch loads, best rounds+reps.
Progressions – DB alt snatches – DB one armed deadlift. Burpees – top end. T2B – knees to elbows (or variation above chest), straight legged raise.
WOD Guidance –
a. Choose a heavy DB and be sure to set-your back on all pulls (no press-outs, Muscle snatches, or round backs). T2B – scale as above. This si again a shorter rest period workout – so expect severe drop off in performance across all sets (this si normal and expected).
SENIOR OLYMPIC WEIGHTLIFTING + COMPETITIVE TIGGERS – WOD #1 – OLY
A. Power snatch + snatch 5×2 +2 @ 60-70% – build the loads lightly
B. Snatch deadlift 3×5 @ 75-80% – sets across at a heavy, but manageable load
C. Front Squats 4×5 @ 70% – build lightly
D. Back extensions 2-3×10-15 – if time permits, load if necessary
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
COMPETITIVE TIGGERS – WOD #2 – SKILLS
Alertate every 90sec;
A1. 1 rope climb
A2. Ring dips @ 3010 – choose a number to perform for all sets (usually 50% of your max reps)
10 rounds
B1. GHD sit-ups – total 30 or 50 or 75 – break up as needed, but do not overreach here (bad idea).
WED June 05/13 – Phase 5, Week 9
WARM-UP Synergy warm-up,
WOD
A. In 60sec complete;
– 4-6 Back squats
– 10-12 DB push press
– Lateral two foot box jumps for the remainder of 60sec
Every 4 min x 7 rounds
Record – BS loads,
Progressions – Back squats – trap bar deadlifts. Push press – seated DB incline press. Lateral two foot box jumps – box height, hurdle hops or forward box jumps
WOD Guidance
a. Build the loads ont eh back squat int eh warm-up and then load for sets across in the workout. Load the push press heavy and complete unbroken sets throughout (the reps may drop… actually they should drop). Box jumps – choose a lower biox than high and go for speed above all else.
COMPETITIVE TIGGERS – WOD #1 – OLY
Thursdays Senior Oly session.
COMPETITIVE TIGGERS – GROUP CLASS
THURS June 06/13 – Phase 5, Week 9
WARM-UP
Synergy warm-up,
WOD
A1. In 30sec complete;
– 4-6 bench press
– Top end burpees for remainder for 30sec
Rest 2 min, then
A2. In 30sec complete;
– 4-6 ring rows
– D-ball slams for the remainder of 30sec
Rest 2 min, then
A3. AMCAP row in 30sec
Rest 2 min
4 rounds
Record – Bench load, row best and worst calories.
Progressions – bench press – DB’s or multi grip is needed. Top end burpees – jumping 1/2 air squats or air squats. Ring rows – foot position (can elevate).
WOD Guidance
a. Warm-up bench press, ring rows and row with doing a small circuit of the movements for 2-4 rounds. Fast transitions = best workout, so move quickly and move with intent. Do not relax and try to save yourself for the latter rounds.
COMPETITIVE TIGGERS – GROUP CLASS
SENIOR OLYMIC WEIGHTLIFTING – REMINDER THERE WILL BE NO COACH FOR SENIOR OLY TODAY (feel free to do workout on your own and ask group class trainers if you have any questions)
A. Clean 2×4, 3×3 @ 65-70% – build on 4’s, but sets across on 3’s.
B. Clean deadlifts 3×5 @ 75-80% – sets across after a quick warm-up set or two
C. Back Squats 2×10, 3×8 @ 65-75% – sets across (only three)
D. Back extensions 2-3 x 10-15 – if time permits.
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
FRI June 07/13 – Phase 5, Week 9
WARM-UP
Synergy warm-up,
WOD
A. AMRAP in 90sec of;
– 3 power cleans @ heavy load
– 6 high box jumps
Every 4.5 min x 5 rounds
Record – power clean loads, box jump height and best rounds+ reps
Progressions – Power clean – heavy deadlift if not front rack or limited Power clean loads. Box jumps – height of box.
WOD Guidance
a. This si a different rest to wrk ratio than normal which will make this a much more metabolic workout – have fun with it. Load the power clean heavy and if limited by technique, choose a heavy deadlift. The box jumps needs to be fairly high, so push it just a bit. You need to keep moving int eh 90sec, but the rate will be slightly slower than the typical 90sec AMRAP due to the rest given and the loads/height of box.
COMPETITIVE TIGGERS – GROUP CLASS
SENIOR OLYMIC WEIGHTLIFTING – – REMINDER THERE WILL BE NO COACH FOR SENIOR OLY TODAY (feel free to do workout on your own and ask group class trainers if you have any questions)
A. Snatch balance 3×4 – this is purely technique work, keep light and use as an extended warm-up
B. Jerk off rack 2×3, 3×2 – build throughout.
C. Push press 4×6 – build lightly across all sets.
D. 1 ¼ Front squats 3×4 – build lightly int he three sets, but keep the load light and tech perfect.
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
SAT June 08/13 – Phase 5, Week 9
WARM-UP
Synergy warm-up,
WOD
A. Every 7 min complete;
– Row 500m
– 21 push-ups
– 21 16/24kg KBS
4 rounds
Record – best and worst round times
Progressions – Row – scale distance. Push-ups – use rig sclaings. KBS – russian.
WOD Guidance
a. Your best round should not take any longer than 4 minutes. If so, then you will need to adjust distance of row and reps of the other two movements slightly. Row should tak no longer than 2 min (may adjust to 400m), push-ups no longer than 90sec, and KBS no longer than 90sec. So adjust accordingly (ask coaches)
COMPETITIVE TIGGERS – REST DAY
SUN June 09/13 – Phase 5, Week 9 – TEAM WOD
WARM-UP
Synergy warm-up,
WOD
A. In teams of 4-5 complete the conga-line workout of;
– 30 14/20# wall ball
– 30 pull-ups
– 30 DB shoulder to overhead
– 30 walking lunges @ 20/30#
– 30 16/24kg KBS
– 30 burpees
For time.
Record – total time to complete (from first member beginning and last member finishing)
Progressions – wall ball – DB front squat. Pull-ups – ring rows. DB overhead – DB bench press. KBS – load. Burpees – top end burpees or d-bal slams.
WOD Guidance
a. Partenr 1 begins and does both the first two stations (wall ball and pull-ups) before partner 2 can go. Then after that the conga line begins. If you catch the person in front of you then you have to wait to advance to that movement until they are finished.
SENIOR OLYMPIC WEIGHTLIFTING + COMPETITIVE TIGGERS – WOD #1 – OLY
A. Snatch 2×4, 3×3 @ 65-70% – build on 4’s and keep 3’s for sets across.
B. Clean and jerk 2×4, 3×3 @ 65-70% – same as above.
C. Snatch Pulls 3×5 @ 70-75% – build lightly
D. Back squats 2×10, 3×8 @ 65-75% – build on 10’s and add 5-10% for sets across on 8’s.
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
COMPETITIVE TIGGERS – WOD #2 – Group class
