Programming Sneak Peek (10/13-10/19)

Hey Bell City!

Thank you to everyone who came out for the Bristol PD Memorial! We had a great showing and honor our fallen heroes in a great way.

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Awesome job to everyone that tested their 1-Rep Max Power Clean, Squat, and Bench Press last week! you have established a baseline for the next 7 weeks and should be basing your percentage work off of what you hit.

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This week, we will be in the 50-70% range for our lifting. Monday is our Overhead/Front Squat, Wednesday is Power Cleans, and Friday is Bench Press.

We also have the Bell City classic workout, "Death Row" on Tuesday! If you have completed it before, try to add some Calories, Burpees, or both to your rounds.

Saturday this week we have another repeat: "Holleyman."

Reminder: Chad is right around the corner! We will be participating in the Chad 1000x Challenge once again for Veteran's Day (Nov 11). To prepare for 1000 Box Step Ups, there will be some extra credit sessions throughout the week to build up our Step Up capacity. Feel free to throw some in after class!

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Strength Cycle:

Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press

Week 2 – 1x7 @ RPE 5/ 1x7 @RPE 6/ 1x7+ @RPE 7 <--------- YOU ARE HERE!

Week 3 – 1x5 @ RPE 6/ 1x5 @ RPE 7/ 1x5+ @ RPE 8

Week 4 – 1x3 @ RPE 7/ 1x3 @ RPE 8 / 1x3+ @ RPE 9

Week 5 – 1x5 @ RPE 8/ 1x3 @ RPE 9/ 1x1+ @ RPE 9+

Week 6 – Deload Week

Week 7 – Retest

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Here's a look at our week ahead:

3x7 Overhead or Front Squat Monday with Pistols, Pull-Ups, and Overhead Squats. Tuesday is Death Row! Wednesday is 5x3 Power Clean with Double Unders, Hang Power Clean and Jerks and Wall Walks. Thursday will be a longer Cardio piece of Running, Sit Ups, and DB Lunges. Friday is 3x7 Bench Press along with Biking and Box Jump Overs. Saturday will be Holleyman. Then we will finish off the week Sunday with some choice Cardio and Gymnastics.  

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Here's your weekly rundown:

• MONDAY: (SPRINT) 3x7 OHS/FS... Pistols, Pull Ups, Overhead Squats

• TUESDAY: (GRIND) DEATH ROW: EMOM Row Cals and Burpees

• WEDNESDAY: (EFFORT) 5x3 Power Clean... AMRAP Double Unders, Hang Power Clean and Jerks, Wall Walks

• THURSDAY: (GRIND) Running, Sit Ups, DB Farmers Lunges

• FRIDAY: (SPRINT) 3x7 Bench Press... Bike and Box Jump Overs

• SATURDAY: (GRIND) "Holleyman"

• SUNDAY: (QUALITY) Choice Cardio, Strict Pull Ups, Toes To Bar

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ANNOUNCEMENTS:

• Trunk Or Treat Oct 25!

• CHAD Nov 11!

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Every Tuesday/Thursday at 10am.  Book a No Sweat Intro with Coach Melanie HERE to learn more!

Have a great week everyone!

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