Programming Sneak Peek (4/7 - 4/13)

Hey Bell City!

Great job testing our Olympic Lifts last week! You have established a baseline for the cycle and your percentages will be based off of what you hit. Here is your weekly programming update along with some announcements!

With Summer around the corner, we are running another Nutrition Challenge to get you shredded for the Summer! We are partnering with MacroStax to provide a fully customizable nutrition protocol for you starting 4/14. Sign up HERE!

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

Monday we are Snatching and hitting a Bike and Devil's Press AMRAP. Tuesday we are retesting Fight Gone Bad. Wednesday we have a 5x5 Back Squat followed by a Lunge, Up-Down, and Sit Up AMRAP. Handstand Push Ups, Pull Ups, and Double Unders for Thursday. Friday we are Clean and Jerking. Saturday we have a Chipper Style Burpee, Floor Press, Toes To Bar, and Running workout. Then Sunday we close out the week with Walking Lunges, KB Swings, Pull Ups, and Biking.

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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 <---- You are here

• 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: (SPRINT) 3-3-3-2-2-2-1-1 Snatch... Then AMRAP Bike Cals and Devil's Press

• TUESDAY: (EFFORT) Fight Gone Bad

• WEDNESDAY: (EFFORT) 5x5 Back Squat... Then AMRAP Back Rack Lunges, Up Downs, Sit Ups

• THURSDAY: (EFFORT) Gymnastics Practice... Then Handstand Push Ups, Pull Ups, Double Unders

• FRIDAY: (HEAVY) 3-3-3-2-2-2-1-1 Clean and Jerk... EMOM Clean and Jerk Complex

• SATURDAY: (GRIND) Long Chipper: Burpees Over DB, DB Floor Press, Toes To Bar, Run

• SUNDAY: (GRIND) Walking Lunges, Russian KBS, Strict Pull Ups, Bike Cals

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ANNOUNCEMENTS:

• Nutrition Challenge Starting 4/14 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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