11/23/2021
Announcements
Week 1 Peaking phase. Leading up to Festivus we will gradually be working up to testing our Training 1 Rep Max. The goal with the peaking phase is to prime yourself both mentally and physically to move maximum loads. Each week we will progressively increase the load. This week we will do a 3×1 @ 92.5% followed by 3×3 Back down sets @ 80% of your TRM. If you don’t get to the back down sets don’t worry about it.
Back Squat (3×1 @ 92.5% of 1RM)
Opt.1 -Week 1 Peaking phase-55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1. 3×1 @ 92.5% of TRM then 3×3 Back down sets @ 80% of 1TRM
Opt. 2 -Build- 7×3 @ 75% of 1RM
Opt. 3 -Volume- 55%x10, 60%x10, 65%x10, then back down
Opt. 2 -Build- 7×3 @ 75% of 1RM
Opt. 3 -Volume- 55%x10, 60%x10, 65%x10, then back down
Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1
Snatches/Clean and Jerks
+ 30 Double/Single-unders
10,9,8,7,6,5,4,3,2,1
Snatches/Clean and Jerks
+ 30 Double/Single-unders
Rx 95/65
Rx+ 115/75