Good Afternoon CFTP!
Apparel Pre-Order is Due!
The pre-order for the Proven Shirts supporting our Quarterfinalists and the December re-order and the new items are due by end of today! I will not be ordering extras. So if you want to order some new CrossFit The Point Apparel, follow this link from last week and get your stuff in!
Max Week
I wanted to say how proud I am of all of you. During this 8 week cycle you all have not only improved your Deadlift, Back Squat and Bench technique but that also translated into so many PRs from our initial January test. Not only that, many of you got lifetime PRs. So proud of all of you who were consistent and reaped the benefits.
On the other side of things. Sometimes we don't PR. This is not the end of the world and doesn't mean you haven't improved. Many factors go into setting new records and sometimes it's just an off day. Don't beat yourself up. Keep on working and those new records will come. I am more concerned over form PRs than I am about weight PRs. Our goal is to help you move better and more safely.
What's next?
This next week we will be taking a week off of strength workouts. The WODs will be a bit longer and we will spend more time on warmups and accessories after the workout.
Following this week we will begin the next cycle. Here's what you have to look forward to:
**Upcoming Cycle Overview (LIFT-OFF):**
This 9-week cycle will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Every day we perform a Snatch or Clean, we go through the Burgener Warm-Up. You'll be doing these movements in your sleep by the end of this cycle!
**9-Week Cycle Layout (upcoming cycle):
**Week 1 (Mar 27th)
Mon: Heavy Single Snatch
Weds: Heavy Single Squat Clean
Thurs: Split Jerk Practice (working on the catch and recovery)
Week 2 (April 3rd)
Tues: 3x3 Squat Snatch (65-75% of Heavy Single), 3x3 Snatch Grip Deadlifts (90%)
Thurs: 3x3 Power Clean(65-75% of Heavy Single), 3x3 Front Squat (80% of Clean)
Fri: Snatch Push Press + Snatch Drop Practice
Week 3 (April 10th)
Mon: 3x3 Power Snatch (70% of Heavy Single), 3x3 OVHS (70-80%)
Weds: 3x3 Clean (65-75% of Heavy Single), 3x3 CleanGrip Deadlifts (90%)
Thurs: Moderate Heavy Split Jerk + 3-second pause in the split
Week 4 (April 17th)
Tues: 3x2 Squat Snatch (80% of Heavy Single), 3x3 Snatch Grip Deadlifts (95%)
Thurs: 3x2 Power Clean(80% of Heavy Single), 3x2 Front Squat (85%)
Fri: 2 Snatch Push Press + 1 Snatch Drop x 5 working sets
Week 5 (April 24th)
Mon: 3x2 Power Snatch (75% of Heavy Single), 3x3 OVHS (75-85%)
Weds: 3x2 Clean (80% of Heavy Single), 3x3 CleanGrip Deadlifts (95%)
Thurs: 2 Push Press x 1 Split Jerk x 5 Working Sets
Week 6 (May 1st)
Tues: 3x1 Squat Snatch (85-90% of Heavy Single), 3x3 Snatch Grip Deadlifts (100%)
Thurs: 3x1 Power Clean(85-90% of Heavy Single), 3x1 Front Squat (90%)
Fri: 1 Snatch Push Press + 1 Snatch Drop x 5 working sets
Week 7 (May 8th)
Mon: 3x1 Power Snatch (85-90% of Heavy Single), 3x3 OVHS (90%)
Weds: 3x1 Clean (85-90% of Heavy Single), 3x3 CleanGrip Deadlifts (100%)
Thurs: 1 Push Press x 1 Split Jerk x 5 Working Sets
Week 8 (May 15th) (De-load)
Tues: Every min (10 mins) 1 Squat Snatch (Don’t go over 75%)
Thurs: Every min (10 mins) 1 Squat Clean (Don’t go over 75%)
Fri: Every min (5 mins) 2 Split Jerks (light/moderate)Into - Every min (5 mins) 2 Snatch Drops(light/moderate)
Week 9 (May 22nd)
Mon: Heavy Single Snatch
Weds: Heavy Single Squat Clean
Thurs: Heavy Single Snatch Drop (5 mins) into Heavy Single Split Jerk (5 mins)
Consistency
Consistency is key when wanting to see gains. I hope you all are seeing the progress you are searching for. If you ever have questions, please don't hesitate to hit me up. While I have been programming and running a gym for over a decade, I am still always open to knew ideas and working with you all to create the most beneficial programming and experience possible.
Coach Dan
.png)
