Programming Sneak Peek (07/29-08/03)

We're already heading into week 4 of our 6-week Olympic Weightlifting cycle!  This week, we'll see 5x1 Clean & Jerks on Monday and Snatches on Friday.  The goal is 80-90% (RPE 9), so we get to go heavy, however, it is NOT a max day…yet! Take time to warm up and make sure that your mechanics look/feel good before adding more weight.  Next week, we'll de-load before re-testing a heavy single during the week of August 12th.

We'll also see 5x3 1+1/2 Back Squat on Wednesday.  Use the same Moderate weight for all sets and aim for a RPE 7. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.

The Hero Workout "LOREDO" is programmed for Saturday. This is our monthly Bring a Friend Day!  So have your friend register HERE in advance and join us for a great sweaty partner or solo workout.  Anytime we see a Hero workout, we know it’s going to be a GRIND.  These workouts are meant to challenge us and force us to put in the work and that’s exactly what we have with “Loredo”.  6 Rounds for Time 24 Air Squats, 24 Push-Ups, 24 Walking Lunges, 400m Run...

Our Kids Summer Camp kicks off this week!  Monday, July 29 - Friday, August 2 9:15-11:45am. There's still time to register! Register HERE. Email info@bellcitycrossfit.com for additional information.

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‍WEEKLY RUNDOWN:

• MONDAY: (EFFORT) Week 4 of 6 Olympic Lifting Cycle, 5x1 Clean & Jerk, Goal is 80-90% or RPE 9. Option for Squat or Power followed by the Hero Workout "DT"

• TUESDAY: (EFFORT) AMRAP x 18 Minutes Run, Toes to Bar/Something, Rope Climbs/Strict Pull-Ups. Bodybuilding Finisher.

• WEDNESDAY: (EFFORT) 5x3 1+1/2 Back Squat on Wednesday.  Use the same Moderate weight for all sets and aim for a RPE 7. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand. 7 Rounds for Time Back Squats & Jump Rope

• THURSDAY: (GRIND) EMOM x 24 Minutes Row, Max Burpees to a Target

• FRIDAY: (SPRINT) Week 4 of 6 Olympic Lifting Cycle, 5x1 Snatch, Goal is 80-90% or RPE 9. Option for Squat or Power. Every 2:00 x 6 Sets, Power Snatches, Chest to Bar/Jumping Pull-Ups, Box Jump Overs

• SATURDAY:(GRIND) Hero Workout "LOREDO" 6 Rounds for Time 24 Air Squats, 24 Push-Ups, 24 Walking Lunges, 400m Run...Bring a Friend!!

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ANNOUNCEMENTS:

• Bring A Friend SATURDAY, AUGUST 3rd!! Friends REGISTER HERE!!

• Bell City CrossFit Kids Camp!! Monday through Friday 9:15-11:45am.

           • Week 2: Monday, July 29 - Friday, August 2

• 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!

• Some folks are signing up for the New England Spartan Super on August 17th at the Carter and Stevens Farm in Barre, MA.  Use discount code SGX240024. Sign up for early morning and at the end you have option to join team Bell City CrossFit!

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Olympic Lifting Cycle 7/8-8/18 (Snatch + Clean & Jerk)

• W1 - 3-3-3-2-2-1-1* (Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range)

• W2 - 5x3 @ (60-70%)

• W3 - 5x2 @ (70-80%)

• W4 - 5x1 @ (80-90+%)

• W5 - Deload

• W6 - 1RM Snatch + Clean & Jerk