Leighna’s lifting – Tue 1.03.17

 In W.O.D.

This Saturday, 1/7, Leighna will be lifting in The Vaughn Weightlifting Open at CrossFit Suisun City.  This USAW Sanctioned event will be a 1 day competition held on Saturday, January 7th, and will benefit Barbells for Boobs.  The first 10 regular price registrations will be donated.  The cost to provide a breast screening is $80.  This event will provide 10 screenings.

 Leighna will be lifting starting at 11:30 am.  If anyone can go out and cheer her on that would be great!

Good luck Leighna!

Strength: Deadlift 3-3-3-3-3

Conditioning:  EMOM for 16 Minute:
– 1st min: 3 Muscle Ups OR 5 Ring Dips
– 2nd min: 10 alternating Pistols – 5/ leg
– 3rd min: 5 Handstand Push Ups
– 4th min: 10 Toes to Bar

*Performance/Fitness/Health: scale as needed for each movements.  But try to push the skill level to the hardest possible.  Don’t be afraid to fail in any given minute if you have really tried to push the strength/ skill aspect.  I.e: If you have solid ring dips, 3 muscle up attempts will be a better choice than just doing more ring dips.

*Optional Strength:  Wendler Week 1 Day 2:
This is the start of the 3rd cycle.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Deadlift
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

Progressing in Wendler:

After a deload week, we go to the next cycle and rest all of our numbers.

It’s easy to do.  Same exercises from last time (Back Squat, Deadlift, Bench Press, and Power Clean).  The first four weeks were a great way to establish some personal rep records. In the second four week cycle, you will increase your Training maxes no more than 5 pounds per upper body lift, and no more than 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set.

So if your original 1 rep max Back Squat was 200#.  Your training max for the first cycle was 180#.  This second cycle, increase that training max to up to 190#.  Then all the percentages will stay the same, just off the new training max!

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