Building The Pyramid
Programming Talk
It’s time to get back to working on our base, building the bottom of the pyramid so we can have a higher top point! What does this actually look like?
(add all of the below to 'read on' button)
Higher rep strength lifts, which later translates into medium then lower rep strength lifts, to make us stronger than ever. We’ll keep this theme for all of our major movement patterns. 6-10RMs in your back squat, front squat and deadlift, as well as in your upper body pushing and pulling through pull-ups, push-ups (horizontal and vertical), strict press and row variations. On top of these we’ll be stripping back the intensity of our technical lifts - as better technique is not only safer (short term and long term), but will allow us to lift heavier loads further down the line. So we’ll have some new benchmark weightlifting workouts that are coming your way!
Keeping with this theme, to learn and improve skills, we need it to be fairly isolated and calm, which means we’ll be dedicating time each week to work on technical movements without the concern of an echo bike making it difficult. That will come in the form of 8-12 minute running clocks, EMOMs and interval style formats, accumulating as many good reps as possible whilst getting plenty of feedback from the coaches to help you progress.
On top of high-rep strength development and technique work, we’ll be working on our overall endurance with medium to long workouts, with some shorter intervals sprinkled in, so we don’t forget how to push the pace and know how to keep the fire burning. We’ll of course have some benchmarks for these as well, that we’ll be testing and retesting at the end of the 8 weeks. The new 8 week block has already begun and runs adjacent to our Build and Weightlifting testers - so we’ll be seeing all of the below (some before and after) on the weeks commencing 22nd and 29th May.
Base Strength
Back squat 10RM
Front squat 8RM
Deadlift 6RM
Strict press 10RM
Weighted pull-up 5RM
Skills Testing
Max kipping/butterfly pull-ups
Toes to bar tester workout (top secret)
Snatch and clean & jerk tester:
EMOM 22
0-10: 3 snatches with a 3 second pause in the catch
10-12: Rest
12-22: 2 clean & jerks, all cleans have a 1 second pause at the knee and in the split of the jerk
30 muscle-ups for time or 30 pull-ups and 30 dips for time
Endurance
Cindy
AMRAP 20
5 pull-ups + 10 push-ups + 15 air squats
Erg-O
1:00 on : 1:00 off for 10 sets
Max metres row or ski
CrossFit Putney Bleep Test
Minute 1: 1 burpee over bar + 1 power clean & push jerk
Minute 2: 2 burpees over bar + 2 power clean & push jerks
Minute 3: 3 burpees over bar + 3 power clean & push jerks
*until failure
*Rx = 60/40kg
Olympic Weightlifting
(testing is on week commencing 22nd May)
1RM snatch
1RM clean & jerk
1RM front squat
Build
(testing is on week commencing 22nd May)
3:00 unbroken farmers hold
10RM back squat
5RM weighted dip
5RM weighted supinated pull-up
5RM deficit deadlift
Gymnastics
Handstand month! Getting upside down and getting comfortable with it. Benefit from a completely stronger upper body thanks to more durability and mobility in the wrists, shoulders and some improved coordination from learning to control your body whilst it’s the wrong way up! These classes will guide you through handstand holds, push-ups and walking, to give you a complete toolbox at your disposal to keep you progressing for many years to come.
