New Programming Cycle! February 16th – March 28th

We’re transitioning from our first 6 week cycle of the new year into the next.

 You’ll now experience a focus on:          

• Back Squats
• Power Cleans
• Shoulder Press
• Gymnastic L’s, Hollows and Handstands
• As well as doing the 2015 Open Workouts on every Friday starting Feb 27^th. Thursday workouts will be more gymnastic skill based which will ensure your not smoked for Fridays Open WOD.

We’re going to utilize the “MADCOW” Intermediate Strength Program. It has the same lifts as StrongLifts5x5, but with lower volume, and different rep scheme.

Basically MADCOW introduces 3 modifications to optimize recovery from the increasingly stressful workouts (recovery is vital for strength gains)

No more 5 sets of 5 with the same weight.

Instead you’ll do ramped up sets: increase your weight every set like when you warm-up and finish with a heavy set of 5 reps (1×5). Ramped up sets are easier than 5×5 which we at times have trouble completing within the class.

You’ll no longer add weight at every squat session.  The first 3 exposures are at the same weight you will increase the weight on the 4^th , 7^th, 10^th etc…squat days –usually you’ll lift 5-10lb more than the previous 3 squat days. 

No more heavy Squats 3x/week instead the middle of the three is a light Squat day where you’ll be Squatting less weight than on 1st and 3^rd day. This lighter day provides you extra physical and mental recovery for the 3^rd day.

You can read more and download a excel spreadsheet where you can enter you current 5RMs to chart your whole program: http://stronglifts.com/madcow-5×5-training-programs/

Hope you enjoy the next 6 weeks,
TBear & Tom

Warm Up: 

X-Band Side Steps (20 each way)
20 Good Mornings
Adductor stretch on Box

Tech:
5×5 Back Squat (work up to your 5 Rep Max)
In between sets
5×5 Gluteham Raise

Workout:
“Cindy Runs a Mile”
5 Rounds of Cindy (5 Pullup, 10 Pushup, 15 Squats)
Run 1 Mile
5 Rounds of Cindy