We have a plan!
Alright, I’d like to fill you guys in as to what we have in store for you this month.
August’s primary programming focus will be on introducing a new Barbell complex every Thursday.
For those of you who don’t know, a BB Complex is one giant superset of a bunch of exercises, completed without stopping or setting the bar down. The number of movements and reps can change, but three to six exercises with three to ten repetitions each is the norm.
Barbell Complexes are a great way to stress the body and the mind, asking you to focus, and breath over your brace, for anywhere from 15sec to 2mins, while performing heavy compound moments with precision. They tend to work a lot of musculature, over a large range of motion, and as such, use up a lot of fuel quickly. The hard part is staying calm while the gas tank empties.
August’s secondary programming focus will be on a dozen or so fitness tests sprinkled throughout the month to flesh our new Fitness Rating (more on that to come). Examples include max Rope Climbs in 3 minutes, 3 RM Shoulder Press, 400m BallRun etc.
A
Thursday Lesson Plan:
Warm up: 3 rounds
20 mountain climbers
15 glute bridges
10 push-ups
Tech: Practice Workout Movements
Power Clean
Reverse Lunges (front rack position)
Shoulder to Overhead
WOD: Barbell Complex – 30 minute time cap.
3 Power Cleans
3/3 Reverse Lunges
3 Shoulder to Overhead
Suggested starting weight: Men – 95lbs. Women 65lbs.
Pick your starting weight and then increase the weight every set until failure.
Take approx. 2-3 minutes rest between each set.
Men jump no more than 10-20lbs. per set, women no more than 5-10lbs. per set. Shoot for a total of 6-8 sets.
Ben/Bill
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By Hilly 31 Jul 2013
Looking forward to the new month! Charlie, great work on the July programming!
By Lars 31 Jul 2013
Exciting!!! Too bad I’ll be spending most of August at a Bunga Bunga party in Italy…
By Evan 31 Jul 2013
this is gonna be fun!
By Richy 01 Aug 2013
Hey guys, for the Leaderboard today I’m assuming is the weight you finish at? There’s no description on the site.
Thanks
By bill 01 Aug 2013
yeah, max weight you complete the complex at.