Programming Sneak Peek (11/3-11/9)

Hey Bell City!

Excellent work last week! We have progressed to multiple reps of 90% of our lifts!

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This week, we will progress even further for our heaviest week of the training cycle. We will have 5-3-1 up to 95% on Monday for Bench Press and Wednesday for Squats. Friday we'll Power Clean 2-2-1-1-1 up to 95%.

We'll have more challenging intervals, EMOMs, and AMRAPs the rest of the week to round out the first week of November. Remember next Tuesday Nov 11 is Veteran's Day, so we will be completing "Chad" (1000 Box Step Ups for time). Chad can take up to an hour and a half, so plan accordingly. To help with spacing, we will be offering a Noon class on Tuesday for Chad!

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Our first Movestrong class with Coach MeLo was a huge success! Join Coach MeLo, DPT every other Sunday for a class focused on muscle activation & core strength, joint integrity, control, flexibility, and mobility. This is a 4-part class running every other Sunday from 10–11 AM on Nov 2, 16, 30 & Dec 14. The class is $25 for a single or $80 for the full series.

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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

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

Week 5 – 1x5 @ RPE 8/ 1x3 @ RPE 9/ 1x1+ @ RPE 9+    <--------- YOU ARE HERE!

Week 6 – Deload Week

Week 7 – Retest

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Here's a look at our week ahead:

Monday we will Bench 5-3-1 along with Push Press, Burpees, and Running. Tuesday we'll build to a heavy 2-Rep Strict Pull Up with a Double Under, V-Up, Pull Up EMOM. Wednesday will be our 5-3-1 Front/Overhead Squat. Thursday is a longer AMRAP of Box Jump Overs, Overhead Lunges, Toes to Bar, and Handstand Push Ups. 2-2-1-1-1 Power Cleans on Friday with Biking and Power Clean Intervals. Saturday is a longer chipper of Rowing, Pull Up Variations, and Farmer's Carries. We'll finish off the week on Sunday with Running, Sit Ups, Plate Ground to Overheads, and Push Ups.  

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Here's your weekly rundown:

• MONDAY: (SPRINT) 5-3-1 Bench Press... Push Press, Burpees, Run

• TUESDAY: (EFFORT) 2-Rep Strict Pull Up... EMOM Double Unders, V-Ups, Pull Ups

• WEDNESDAY: (EFFORT) 5-3-1 OHS/Front Squat... Overhead Squats and Ring Dips

• THURSDAY: (GRIND) AMRAP Box Jump Overs, Overhead DB Lunges, Toes to Bar, and Handstand Push Ups

• FRIDAY: (SPRINT) 2-2-1-1-1 Power Clean... Bike Cals and Power Cleans

• SATURDAY: (GRIND) Rowing, Pull Ups, Chest to Bars, Muscle Ups, KB Farmer's Carry

• SUNDAY: (EFFORT) Run Buy-In into AMRAP Sit Ups, Plate Ground to Overhead, Push Ups

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ANNOUNCEMENTS:

• Movestrong starting Nov 2

• 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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