140707 ~ Texas is Over....Now What???

So Texas is over.....and the summer is here. What do we do with our new found raw strength and Power??  Heavy Power Cleans & Power Snatches!! This is a time of transition and application!  It's a time to revisit our Weightlifting, and see how this strength will help us to improve our lifts. 

 On the skills side, we will gear our focus towards the Strict Pull Up and the Muscle Up!  If you haven't hit your first (MU or PU), let this be your goal before the next 9 weeks is up.  If you have a muscle up, then we will be focusing on cycling and efficiency.  30 MU for time (under 10 min) is our first benchmark goal.....this 9 week progression will focus on both the ring and the bars! Have yet to hit your 1st strict pull-up? we will work on this before trying out the muscle up! The progressions for each movement will be programmed 3x per week....the key is in proper body positioning and repetitions. For those of you aiming to hit your 1st muscle up, please do not attempt a full muscle up until you have completed 2 full weeks (6 sessions) of these progressions

So this means we won't be squatting??? Hahah! Heck No!! The squat is the cornerstone of our programming.  We will be using our new found strength to develop muscular endurance.  Squats will be programmed for volume...get ready for sets of 10+!!

Announcement:

If you happened to have missed one of the Texas Max-out Testing Days last week, we will be running a makeup day this Saturday.  Please come in and catch up on the test you missed.  If all of your tests are complete, there will be alternative programming available!

Don't forget....Deadlift Day is Wednesday!!

Strength:

12 min to find 1RM Power Snatch

Skill:

a. 30 MU for Time (10 min cap)

or

b. MU Progressions

3 x 20 Hollow/Arch Swings

3 x 10 "V Sit" Hip Extensions

3 x 10 Seated Banded Tempo MU

or

c. Strict Pullup

3x 8-12 Banded Pullups

3 x 8 Deficit Pullups

25 Ring Rows

Conditioning:

3 Rounds For Time

15 Front Squat (155/110#)

12 HSPU

9 Hang Power Cleans

Cash Out:

5 x 250m row (Sprint)

Rest 1:1

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