3 rounds for time:

Run 400 M

Row 500 M

50 Back Squats 135/95

40 Pull-Ups

30 S2O 135/95

50 Front Squats 85/65

40 Pull-Ups

30 S2O 85/65

50 OH Squats 65/45

40 Pull-Ups

30 S2O 65/45

Going into week #2 of the split programming.  For those going 5x per week on the Hypertrophy phase, this week will see a new little twist.  It’s the same strength movements and I’m hoping you can go a little heavier than last week.  I’m sure you all had sore hammies from the Step Ups, RDL’s, and Russian Ham Curls.  Good, the sign of a great athlete is a powerful posterior chain (calves, hammies, butt, and back).  I’m going to throw in a little mini metcon at the end of M,T,Th,F’s workouts.  Just something to rev up your engine a little bit.  Remember, you will do all of the prescribed warm-ups and T&Th’s oly skill drills.

Paul

Hey everyone, Paul here from Fort Homebase!  Yup, I’m on babysitting duty.  I wanted to take a moment and explain the split programming and how you can take advantage of it.  It started when I noticed how many of our current BAers (Body Armor members) have been utilizing the Cage to lift and get stronger.  After this years Snatch workout in the Open and the heavy WOD’s at Regionals, and the desire for us all to improve – increasing our strength levels to beast mode is uber importante!

This will be a challenge to say the least, but one I’m wanting to take on!  And really, this most likely applies to anyone working out 4-6x per week.  For those who come 3x and under, sticking to the normal programming will probably serve your needs much better.  So, here’s the jist of it.  We are roughly 8 or so months away from next years Open, and that’s a goal of mine.  That’s plenty of time to pump up, sharpen your skills, Oly your butt off, and work your aerobic machine – it’s just that it needs to be in an organized manner.

This first month is dedicated to Hypertrophy.  This refers to increasing the muscle size but I wanted to also address a higher rep scheme of isolation exercises to prep the joints for harder work down the line.  This past week you will have noticed lots of 3×10 sets.  Next week will be the same but I’ll add in some small metcons or tabata sets just to keep your aerobic engine on idle.  This will go on for a total of 3 weeks followed by a de-loading week.  I’m intending that you do this 6x per week (M-Sat).  You will do all warm-ups posted for that day and the T&Th Oly skills.

Next month will have a brief testing phase and a beginning strength phase.  At this point the strength workouts will probably get longer, and I’m thinking of a MWF with skills and Oly’s on T&Th (but if you miss a lift you can make it up on a Saturday.  This is subject to change (just like me, I’m a Gemini – I’ll explain later for those who know my birthday is May 13th, ha).  My thought process is to phase in and out grunt strength workouts, body weight skills, Oly lifts, strongman work, and CrossFit WOD’s of various lengths getting you ready for the Open OR to increase your fitness in a more systematic way from where it is now(CrossFit has prided itself on achieving this in a random fashion).

How to use this format:

1) For those who want to change up your workouts as you see fit, you can choose to listen to your own body and lift when you want to lift, and WOD when you want to WOD.

2) For those who want to ready themselves for next years Open, I will tell you each week/month what you should be doing.  For instance, when to lift and when to WOD.  The challenge will be to convince you that trashing your body every day will not be the answer to supreme fitness but rather giving you just enough stimulus to make gains and be ready to the next day to put forth another top notch effort.  All in the name of preparing you for the tolerance to high intensity and the tolerance to the heavy loads!

This should help to clarify the split training and the inner workings of my cerebral cortex.  So drink your milk and fish oil, it’s gonna be a fun ride!