Congratulations to Keith B. for raising $1180 for the Leukemia & Lymphoma Society! Thank you to everyone who donated money and/or burpee efforts. So proud to be a part of this tremendously supportive community!
Weekly Announcements:
1. The Mid-American Weightlifting Championship is this Saturday and Sunday. Please come out to support your fellow Riser’s as they post a total in the Snatch and Clean & Jerk. If you’re able to volunteer during the event, please sign up for the day and time on the whiteboard.
2. There will be no classes Saturday, Oct. 20th and no open gym Sunday, Oct. 21st.
3. See note below regarding the 15 week strength training cycle.* Remember to log your results everyday!
Strength:
4 sets:
1 Hang Power Snatch + 3 Overhead Squats
Conditioning:
“Isabel”
For time:
30 Power Snatches 135/95lb
Post WOD:
4 sets:
Row – 2 min on/2 min off
* We are beginning a 15 week strength cycle consisting of deadlifts (Wednesdays) and back squats (Fridays). It cycles 3RM, 5RM, 7RM for weeks 1, 2, 3 respectively. The following weeks we will attempt to set a new RM record by increasing the load by only 2-5#; repeating these 3 weeks for 5 cycles. The emphasis is on perfect squat and deadlift technique. Strength gains are built over time, so loading the bar heavier than your technique allows is unacceptable. We will also require perfect form while deadlifting. If need be, athletes will sumo deadlift in order to maintain a neutral spine throughout the entirety of the movement. Eventually, we would like you to pull a conventional style deadlift as your mobility improves. In addition, dropping the barbell from the top will not be allowed. One must lower the bar back to the start position, thus your starting load may be lighter than a previous RM record. The 3RM and 5RM deadlifts will be ‘stop and go’ where the bar will be lowered, the athlete will reset to brace the trunk in a neutral position then begin the next rep. The 7RM will be ‘touch and go’ where the bar will be lowered under control with the spine remaining neutral until after the last repetition is completed. Athletes will not set a new RM record by more than 5#.
For example:
Week 1:
Wednesday: Find 3RM deadlift – 215#
Friday: Find 3RM back squat – 200#
Week 2:
Wednesday: Find 5RM deadlift -190#
Friday: Find 5RM back squat -185#
Week 3:
Wednesday: Find 7RM (touch and go) deadlift -170#
Friday: Find 7RM back squat -170#
REAPEAT CYLCE (try to add up to 5# more to each)
Week 4:
Wednesday: Find 3RM deadlift – 220#
Friday: Find 3RM back squat – 205#
Within our 15 week strength cycle we will run 3 different areas of focus for 5 weeks at a time. At the start of each area of focus we will complete a relevant test workout, then retest at the end of the 5 weeks. Our areas of focus will be Snatch (weeks 1-5), Clean and Jerk (weeks 6-10), and gymnastics including handstand push-ups, ring dips, pull-ups, and core (weeks 11-15). We highly recommend being diligent with your record keeping especially over the next 15 weeks to help track your progress.
