Strength / Skill Bias: 8 weeks: November 9, 2015 Pre-program
Athletes: this week is the pre-strength program or max effort week. Please take a few minutes to read the below to have a better understanding of the program: Before beginning any strength program, it is a good idea for you to know your current strength level (1RM or Max reps ) in the basic movements. Once this is known, you can utilize our program and use the percentage of effort to increase you strength. There are a few things to note:
- Know the standards for each movement: coaches will explain this to you (and read below)
- Modify and scale if needed
- Understand that maximal effort takes time; usually 3-4 or more rising sets to attempt a 1RM.
- It takes time: 2-4 minutes between sets is not uncommon
- You must be warmed up sufficiently. Risk of injury is higher than a 3rm or 6 rm,
- Use a spotter, maintain control of the barbell at all times
- Record your number, this is very important as we will use them for the next 7 weeks
Not everyone comes to the gym everyday and that’s ok. You can still find the time to put some of the movements together and get it done. Also, we did program some benchmark WOD’s for the week, but seriously, their only there for the persistent. Take the time to give your best effort.
Record your numbers, use an app like “mywod” or “wodify” . Mywod will import the daily WOD’s and you will always have them. Plus they will calculate your percentages. Remember this is your workout, make the best use of your time.
Squat: the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint are lower than the top of the knees.”
Front squat same as back squat
Push-Up (Standard ) Start with a straight-arm position with hands on the floor and shoulders over the hands, legs fully extended. Lower the body by bending the elbows until the chest touches the floor and then push up to the starting position (straight-arm).
Record the maximum number of Push-ups performed in one minute!
Start with the knees bent and the hands on the floor with the shoulders directly under the hands and the arms straight. Direct the athlete to walk forward with the hands until they are resting on the front of the thighs and the legs from the hip to the knee are at about a 45 degree angle. Lower the body by bending the elbows until the chest touches the floor and then push up until the arms are straight.
Record the number of push-ups performed in one minute.
chin-ups [grab the bar with your palms facing you, (supinated grip)] and
pull-ups [grab the bar with your palms facing away from you (pronated grip)].
In one attempt, you cannot mix both grips. The chin must be raised above the bar.
Each single chin-up must be started from a hanging position, i.e. the arms must be straight in the “down” position. You can dismount as often as you wish.
Leg kicks and lower-body movements cannot be used to gain momentum in the exercise. 7. Only a straight bar can be used. It must be made of an inflexible matter such as steel, not of a flexible substance such as plastic or tubing. It may be of any diameter.
Record the number of push-ups / pull ups performed in one minute.
Deadlift – With the bar starting on the ground, you must properly lift the bar from a good set up position, with your back remaining flat and tight, until your knees and hips are fully extended with your shoulders directly over your hips/knees. If you arch back but keep your knees bent or soft, NO REP. If your hips don’t extend fully and shoulders remain in front of the bar, NO REP.
Sumo-deadlift – same as Deadlift
Push Press – Same starting position as the Strict, jump the bar off your shoulders landing with your arms and legs fully extended. If your knees bend as you lock out or if your arms don’t lock out, NO REP
Power Clean – For the Clean, starting from the ground the barbell must be lifted to the shoulders landing in a “rack” position in a partial squat position, the movement ends when you stand to full extension and reset your feet. Knees and hips must reach full extension, feet must be reset. If any of these criteria are not met, the rep will not count.
Power Snatch – Starting from the ground, the barbell must reach an overhead position with arms completely locked out, partial squat position then to body fully extended. The movement ends once you stand to full extension, bar locked out overhead and reset your feet. If the bar touches your shoulders or is “pressed out” to lock out OR if you do not stand to full extension or squat below parallel and reset your feet, the rep will not count.