Programming Sneak Peek (3/31 - 4/6)

Hey Bell City!

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Great work on Leading Ladies week! We are now looking ahead to our next official cycle: Weightlifting. This week, we will be testing our Snatch and Clean and Jerk which we will be basing our percentages off of for the next 6 weeks. This is a great opportunity for us to work on our weightlifting skill.

In addition to Weightlifting, we should expect to see some longer "Grind/Effort" style workouts as we get closer to Murph. We will also have dedicated Murph Prep starting very soon!

In case you missed the Nutrition Talk this weekend, we are running another Nutrition Challenge starting 4/14! We are partnering with MacroStax to provide a fully customizable nutrition protocol for you. Keep an eye out for more info on how to sign up!

This Sunday 4/6 is a Bring A Friend Day! Friends sign up HERE for free.

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Let's take a look at this week's programming for the week ahead:

We will start the week off Monday with some Running, Box Jumps, and Rope Climbs. Tuesday we are testing our Snatch and hitting a Wall Ball/Power Snatch Chipper. Wednesday we have Rowing and Burpees followed by some Post Workout Back Rack Lunges. Thursday we will work on our Toes to Bar and hit a Biking, Double Under, and TTB EMOM. Friday we test our Clean and Jerk. Saturday we have "Candy" 5 Rounds of Pull Ups, Push Ups, and Squats. We will close out the week on Sunday with Machine Cals, Farmers Carries, and Core work for BAF Day!

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OLYMPIC LIFTING CYCLE (3/31-5/16)

• Week 1 – Test 1RM Snatch + Clean & Jerk

• Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8

• Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+

• Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9

• Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9

• Week 6 – Deload

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (EFFORT) Rope Climb Practice. AMRAP Running, Box Jumps, and Rope Climbs

• TUESDAY: (SPRINT) 25:00 to establish 1RM Snatch... then Wall Ball/Power Snatch Chipper

• WEDNESDAY: (EFFORT) Rowing and Burpee Intervals. Then Post Workout Back Rack Lunges

• THURSDAY: (GRIND) Toes To Bar Practice. EMOM Bike Cals, Jump Rope, Toes To Bar

• FRIDAY: (SPRINT) 25:00 to establish 1RM Clean and Jerk. AMRAP Clean and Jerk and Running

• SATURDAY: (GRIND) "Candy" 5 Rounds: Pull Ups, Push Ups, Squats

• SUNDAY: (GRIND) Farmers Carries, Core Work, Machine Cals

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ANNOUNCEMENTS:

• Nutrition Challenge Starting 4/14!

• Bring A Friend 4/6 Sign Up HERE

• 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

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Have a great week everyone!

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