Ara at the Saturday workout
3 sets of 5 reps using the same weight
Skill Work (HSPU, MuscleUp, RingDips, DoubleUnders, Kipping)
CrossFit Addiction April/May 2012 Periodization Sheet
->Periodization is optional.
->We have two different lifting days: A and B.
->A is Bench and Back Squat, B is Power Clean, Deadlift, and Shoulder Press.
->Skills are done after each periodization and it’s practicing movements like HSPU, MuscleUp, DoubleUnders, Kipping, etc.
->We’re doing an A/B/A one week and a B/A/B the next week on a Mon/Wed/Fri schedule.
->If you miss a day, you can makeup those lifts on the next day (except Friday’s lifts).
->Start with light weight and add 5-10lbs each week.
->If you cannot do the required number of reps WITHOUT A SPOTTER, you must drop 20lbs off the weight and start again.
->If someone helps you lift even 1 rep, you must drop 20lbs and start over the next week. NO SPOTTING!
->If you want to get stronger, lift 3x each week and do 3 or less metcons each week.
->If you want more conditioning, do periodization 2x per week and 4 metcons per week.
Most Importantly: DO NOT ASK TRAINERS WHAT WEIGHT YOU SHOULD USE. START LOW, GO UP 5-10 LBS EACH WEEK. IF YOU ASK THE TRAINERS WHAT WEIGHT TO USE, YOU MUST DO 30 BURPEES.
Linda working out legs