Programming Sneak Peek (04/01-04/06)

Happy Easter, BCCF!  Hope you all are having a fantastic holiday weekend!

April is going to kick off our next strength cycle, and it’s all about VOLUME!  We are entering the second quarter of 2024 and Phase 2 of our training cycle..."Towing Capacity".  The intent of this upcoming cycle is to build muscular endurance & refine grind pacing in longer workouts.

We are going to be working higher rep strength sets for the Overhead/Front Squat + Bench Press. This strength cycle will culminate with a 3-Rep Heavy attempt to see how much volume work has paid off.  You can see the full week by week cycle rundown outlined below.

This cycle should be thought of as building muscular endurance, which will carry over into workouts, so even if you are not lifting weights that are as heavy as our last strength cycle, there is still growth happening.  Consistency -> Mechanics --> Intensity.

We will also see a focus on Strict Handstand Push-ups throughout April to complement/ build on the inverted work we practiced in March. Since we are working on "Towing Capacity", you can expect to see 2 GRIND workouts weekly to help build up that long distance motor and build some mental grit.

The last point will be Murph Prep to gear everyone up for Memorial Day Murph!  This will start the final week of April and carry us through May right up to the week of Memorial Day.

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Let's take a look at your weekly rundown:

• MONDAY: (EFFORT) On an 8:00 Clock...Practice Rope Climbs or Strict Pull-Ups, EMOM x 25 Minutes No Push Up Renegade Rows, Shuttle Runs, Max Rope Climbs/Strict Pull-Ups

• TUESDAY: (SPRINT) 3x10 Overhead or Front Squat (RPE 6/10 wk 1 of 6), AMRAP x 7 Minutes Power Snatches/Cleans, Overhead Squats/FSQ and Jump Rope

• WEDNESDAY: (GRIND) For Time: Row 5,000m.  Every 3:00, not including 0:00 complete 15, 12 or 10 Burpees

• THURSDAY: (EFFORT) 5-5-5-5 Tempo Deadlift (31x1) (RPE 6/10), 3-Sets Run, Deadlifts, Pull-Ups

• FRIDAY: (EFFORT) 3x10 Bench Press (RPE 6/10 wk 1 of 6), AMRAP x 12 Box Jumps, Bike

• SATURDAY:(GRIND) "HOLLEYMAN" 30 Rounds for Time Wall Balls, Handstand Push-Ups, Power Clean

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ANNOUNCEMENTS:

• Bring a Friend for a FREE workout this Saturday, April 6th!!  Friends Register HERE.

• Bell City CrossFit Book Club: March-April "GRIT: The Power of Passion and Perseverance" by Angela Duckworth

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Tuesday/Thursday 10am starting April 16th.  Book a No Sweat Intro with Coach Melanie HERE to learn more!

• Quarterfinals: April 17-22nd

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Volume & Capacity Cycle 4/1-5/12

• W1 (4/1-4/6) - 3x10 (RPE 6)

• W2 (4/8-4/13) - 3x8 (RPE 7)

• W3 (4/15-4/20) - 3x6 (RPE 8)

• W4 (4/22-4/27) - 3x4 (RPE 9)

• W5 (4/29-5/4) - 3x10 Deload Week

• W6 (5/6-5/11) - 3RM Tests

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