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Athletes,

The Korea Throwdown has come to an end, and it was a fantastic weekend! Jackie Escobar did absolutely amazing, hitting a new PR in the snatch lift, making new connections and overall placing in third in the Legacy Division!  I also hit a PR in my snatch lift and came in 6th place in the Elite Division. We couldn’t have done it without the amount of support that came out and cheered us on! So thank you, thank you, thank you!

This week are beginning a new strength training cycle.  Over the next 4 weeks we will begin a muscular hypertrophy cycle in which 3 weeks we will be lifting moderately heavy and the last week will be more of a deloading week.  When it comes to resting between sets, rest should be about 30sec. to 90sec. Here is an interesting article I read regarding a hypertrophy cycle: Hypertrophy For CrossFit.

This 4 week muscular hypertrophy cycle is the beginning of an overall 16-week program in which we are going to focus on muscular strength.  The program will consist of:

4 weeks of muscular hypertrophy
4 weeks of muscular strength training
2 weeks of muscular power training
2 weeks of muscular hypertrophy
and ending with 4 weeks of muscular strength.

We will test about half way and re-test at the end of the program.

Keep up the amazing work athletes! Stay tuned for tomorrow’s post as I will be making some announcements for the gym!

-Ali

STRENGTH:

Deadlift
4 sets of 8reps at 65%

 

WOD:

3 Rounds For Time
20 Alternating Pistols
10 Power Cleans (135/95)

 

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