Then, 1 rep @ 90% of today’s heaviest
Then, 1 rep @ 80% of today’s heaviest
Then, 1 rep @ 70% of today’s heaviest
Post weight to BTWB
This week will be the final week of the current Verve Weightlifting Cycle. Over the past 4 weeks we’ve worked on a lot of squatting and skill work for the Olympic lifts. Monday and Tuesday will be focused on percentage work for the snatch and clean and jerk and then on Thursday and Friday those classes will be devoted to establishing a new 1 rep max Snatch and Clean and Jerk. Thursday and Friday will give you the opportunity to come in and spend the half the class on each lift.
After this week we will still have Verve Weightlifting at the 5 PM hour for the following. Next week is going to be a de-load week. We will program the days to feature lightweight squatting and position work for the clean and jerk and snatch.
So what are we going to do with the 5 pm specialty hour after the deload week?
We are going to be bringing back Hot Dogs and Cupcakes. For those of you unfamiliar with what Hot Dogs and Cupcakes is here is a description from the creator:
What is Hot Dogs & Cupcakes? Well, it’s a work in progress – much like we all are. HD&CC was originally started as a blog between two buddies that challenged each other to workouts that addressed their weaknesses. CrossFit.com took care of the conditioning and GPP, but certain areas were left underdeveloped… particularly absolute strength and high level body positioning common to gymnastics.
As you can see the program will address and absolute strength building and help you focus on your body positioning in gymnastics. We are looking over the programming now to determine where we are going to begin the next phase of HD & CC. Stay tuned for more details but if this is your first foray into the HD & CC program and you have questions please use the comments section or ask a trainer at the gym.