"Programming: What to Expect for the Week Ahead: 180723-180729"

Focus only on your training today. Be open to learning more about yourself and don’t get frustrated if things are challenging! Growth comes when we are willing to push ourselves in a safe and coachable manner.
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

Jumping into week 4 of a 5 week cycle, we're going to start to put all the pieces together. I find personally, that when I am nearing the end of a training cycle, it helps to narrow my focus and set a goal just for that day of training. As a coaching staff we invite to do just that.

Focus only on your training today. Be open to learning more about yourself and don’t get frustrated if things are challenging! Growth comes when we are willing to push ourselves in a safe and coachable manner. We are excited about this so let’s get into it!

SQUATTING: THE LOW DOWN
This week we are looking at a 3 x 3 @ 85% or RPE 8. We want you to focus on position and pay attention to how you're feeling. Take the warm-up component seriously this week and bring some effort to you warm-up sets.  

This week let’s focus on what jumps to make when warming up and how to evaluate your base numbers off % or RPE:

  1. A general rule of thumb for warming up is this: take 3 to 4 sets (depending on weight) to get to your working weight. Let’s say I have an athlete who is squatting 250# for their 85%. I would recommend a set of 3 at 135#, a set of 2 at 185#, and a final set of 2 at 235#. This will give them enough feedback to make their decision.  If 235# feels heavier than an 8 on an RPE scale, they should stay at that weight.
  2. If you are feeling rushed, tired, or under fed - please listen to your body!! It is more important to move with integrity and focus on the long game, then grind through some shitty reps! 

WEIGHTLIFTING + STRENGTH MOVEMENTS:
Weightlifting this week will focus on full cleans.  Much like last week, we ask that you take time to listen to the cues your coaches give you and make those your mantra while training. By now you should all be used to the EMOM format and have an idea of what attempts should be made at moderate weights. Remind yourself that we are looking for about :45 of rest each minute. That will give you enough time to take a few breaths and prepare for the next set.

We are sticking with the DB shoulder press for 2 more weeks. This week focus on increasing a bit of tempo while using the same weight as last week for 2 more reps. The last few reps should start to be pretty challenging, so remember to focus and drive through your palms!

METCONS
This past cycle has been all about repeatable intensity.  You will find this week that we have some workouts designed to challenge and build on the concept of a work to rest ratio. Take these workouts 1 round at a time and set a goal for yourself each round. It’s important to have a metric that holds yourself accountable for your effort, however no-one wins the race in the first 400-meters.  

The final point we want to stress this week is consistency.  Make a commitment to yourself to be disciplined to constantly show up for training this week.  Remember, Rome wasn’t built in a day.  You have to put in the work to learn about yourself and reach your goals.  We will be there with you every step of the way!!

QUOTE OF THE WEEK:
This week we have Mark Twain coming at you for inspiration:
“Success is a journey, not a destination. It requires constant effort, vigilance, and reevaluation." Mark Twain

- Coach Danny