Programming Sneak Peek (10/20-10/26)

Hey Bell City!

Great work this week!

We had a lot of great training! You completed the first training week of our strength cycle, with some higher rep Bench Press, Squatting, and Power Cleans! You also took on a BCCF classic, "Death Row!"

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This week, our strength programming will progress to sets of 5 for our Squats and Bench, and sets of 2 for our Power Cleans, working up to 80% for all three lifts.

We also have some more tough workouts for you including Hero Workout "Hamilton" on Saturday.

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🎃BCCF Annual Trunk or Treat is THIS Saturday from 5:30-9pm! Join us for a fun evening of Trunk or Treating, Games, and Costumes! PRIZE FOR BEST COSTUME!

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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

Week 3 – 1x5 @ RPE 6/ 1x5 @ RPE 7/ 1x5+ @ RPE 8<--------- YOU ARE HERE!

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:

Monday is a longer chipper of Biking, Box Jumps and Rope Climbs. Tuesday is our Bench Press work with a burner workout after. Wednesday is our Power Cleans again working up to 3x2 at 80% with intervals of Double Unders and Clean and Jerks. Thursday is a quality day: EMOM Choice Cardio, Bodyweight movements, and static holds. Friday is our 3x5 Squatting up to 80% with a Snatch, Overhead Squat, and Box Jump AMRAP. Saturday is Hamilton. Sunday we will finish off the week with AMRAP Lunges, Kettlebell Swings, Jump Rope, and V-Ups.  

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Here's your weekly rundown:

• MONDAY: (EFFORT) Bike Cals, Box Jumps, Rope Climbs

• TUESDAY: (EFFORT) 3x5 Bench Press... AMRAP Goblet Squats, Burpees, Toes to Bar

• WEDNESDAY: (HEAVY) 3-3-2-2-2 Power Clean... Double Unders and Clean and Jerks

• THURSDAY: (QUALITY) EMOM Cardio, Bodyweight Movements, KB Front Rack Holds

• FRIDAY: (SPRINT) 3x5 Overhead/Front Squats... AMRAP Power Snatch, OHS, Box Jump Overs

• SATURDAY: (GRIND) "Hamilton"

• SUNDAY: (EFFORT) AMRAP Lunges, Kettlebell Swings, Jump Rope, V-Ups

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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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