Programming Sneak Peek (4/14-4/20)

Happy Sunday BCCF!

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Great work this week! We hit our first training week of our Olympic Weightlifting cycle, we retested Fight Gone Bad, and we hit some longer Grind style workouts!

This upcoming week, we will continue to Snatch and Clean and Jerk on Monday and Friday with our accessory lift being Wednesday.

Before we get into the week ahead, here are some announcements:

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The Summer Shred Nutrition Challenge starts this Monday!

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Unlock Your Squat with Coach MeLo! Join Coach Dr. MeLo Sunday, April 27th at 10:15am for a 90 Minute Lower Body Movement Clinic. You can expect: Individual Assessment, Customized Movement Prep, and Application to the Barbell Squat. Limited to 6 participants so don't wait to sign up! SIGN UP

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

We will continue our Snatch progression on Monday. Tuesday we'll work on our Pistol Squats and hit a Pistol, Row, Run AMRAP. Wednesday we have a 5x5 Deadlift to compliment our Weightlifting. Thursday we have a long Chipper of Double Unders and Bodyweight Gymnastics. Friday we will continue our Clean and Jerk progression with some Pull Ups, Hang Power Cleans, and Shoulder To Overhead. Saturday we have a long one: Rowing, Box Jump Overs, Push Ups, and V Ups. Sunday we will finish out the week with a Quality pump sesh.

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+  <---- You are here

• 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: (SPRINT) 2-2-2-1-1-1-1-1 Snatch... Then 15 Rounds: 1 Power Snatch 5 Handstand Push Ups

• TUESDAY: (EFFORT) Pistol Practice: AMRAP Pistols, Row, Run

• WEDNESDAY: (SPRINT) 5x5 Deadlift. Then EMOM Deadlifts

• THURSDAY: (GRIND) AMRAP Double Unders, Wall Walks, Sit Ups, Rope Climbs, Dips

• FRIDAY: (EFFORT) 2-2-2-1-1-1-1-1 Clean and Jerk... AMRAP Chest To Bar, Hang Power Clean, Shoulder To Overhead

• SATURDAY: (GRIND) Row Cals, Box Jump Overs, Hand Release Push Ups, V Ups

• SUNDAY: (QUALITY) Ring Rows, Plank Holds, Goblet Squats, Wall Sits

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ANNOUNCEMENTS:

• Unlock Your Squat with Coach MeLo 4/27. 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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