So heading into October, we continue on down the road to a 10RM for our Deadlift, Back Squat, and Strict Press. The first week of the month will actually be the halfway point of our strength cycle. We have 2 weeks of sets of 6’s and then we make the climb back up through sets of 8, and finally finish off with our 10RM’s in the third week of October! Even though the reps are climbing, you should still be trying to increase your weight each week! The hope is that after this strength cycle, you will have a better understanding of loading for both low and high volume strength sessions leading to choosing weights a bit more accurately and effectively in the future!
You also saw a lot of awesome benchmarks last month…”Little Bear,” “Vibranium,” and the return of two fan favorites: “Trident,” and “Icarus.” We began to add in some unique functional body building movements in our weekend rotation. We Snatched (hang power) with the barbell and introduced some less familiar movements. Like Elevated Goblet Curtsey Squats and Hanging Flutter Kicks.
Once you finish your 10RM in the third week of the month, you will have the awesome opportunity to come back the next week and test 3RM’s for the Front Squat, Strict Press, Power Clean, and Deadlift, creating a baseline for our ‘classic’ strength movements. This baseline will then take us into another 6-weeks of strength training that will use various volume, loading, and formats to get stronger. At the end of the cycle (which will be mid-November) you will retest our 3RM’s! These 3RM tests will also be paired with baseline tests, which are workouts to monitor the main goals of the programming. We will also retest these at the 6 week mark.
This 6 weeks is going to be intensive training that will gear everyone up for success. Lots of focused training for a quick turn around of PRs! We cannot wait for the next 6 weeks to really show you guys what you are capable of doing…let’s go to work CrossFit Colchester!
Save this workout for a rainy day.
THE THREE WISEMEN
3 ROUNDS FOR TIME:
15 [email protected]/70kg
25/20 Calorie Row
35 DB [email protected]/15kg