Gym Programming Focus for CrossFit, Olympic Weightlifting, Powerlifting, and Eminence Fit
Geo completing the Back Squat
Our gym does program with a purpose - Eminence is big on managing overall volume, to ensure we are working enough for results, but not too much, so that it affects our body negatively. Each class whether for CrossFit, Olympic Weightlifting, Powerlifting, or Cardio Class, is individually programmed to meet a specific focus for each training cycle. Our focus is to improve any weaknesses so that we remove any deficiencies in strength, mobility, and flexibility, and improve our fitness and health for the rest of our life.
CrossFit
This is the week of triplets! We have some very classic style CrossFit programming this week that includes different time domains and various rep schemes to provide the necessary variation that we know and love.
- Monday: Interval workout that includes a high volume with a technical movement - the bar muscle-up. There is a built in rest, which means to push a little harder, since we know we will have some rest coming up.
- Tuesday: Heavy Day! Front squats with a higher rep scheme (Hypertrophy range) for strength day. We are continuing the GRUNT work for our accessories, as they tend to build strength without wrecking your body too severely.
- Wednesday: "Build the Base" workout that includes some unilateral work! Remember to stick to the RPE (Rate of Perceived Exertion) to ensure we are pacing this workout and not going out too fast.
- Thursday: Classic CrossFit Triplet that includes a rarely utilized movement - the Medicine Ball Clean. It is such a great movement to teach how to fully open the hips, and how to pull under, which translates nicely to the barbell.
- Friday: Another Classic CrossFit Triplet with a Classic CrossFit Rep Scheme (21-15-9). This one is all effort, and it provides an opportunity to see how much you can push. Get uncomfortable and get after it on this one!
- Saturday: Team workout, which is in a "you go, I go" style. Double Unders, Air Squats, and Shoulder to Overheads, will give you a full body workout!
Olympic Weightlifting
Switching to a new speed-day pendulum, so that means starting off again at 75%. We are working a lot from the Hang position this week, while also focusing on increasing our Squat, Pull, and Pressing. Friday includes some banded work - so don't miss it, as this will be an excellent opportunity to work on our pulling technique and speed-strength.
Powerlifting
This week we are focusing on building up strength for the lockout on the bench press. In addition, we are working on refining our deadlift technique with the chair deadlift. Continuing with building the volume on our speed days on the bench, dead, and squat. Our accessory work will place an emphasis on our triceps, and posterior strength.
EminenceFIT
(Formerly Cardio Club) - Last week to build up volume for Murph, so the numbers will be fairly high for each workout. Next week we are significantly reducing the volume to allow us to peak for the actual workout. Keep building the volume, especially in the pushup as that is where most of us tend to need some work. Remember, the goal is to complete Murph in sub-50!
