Programming: The Week Ahead at MCCF 170723

This week, we will be establishing 1 RMs for Bench Press, Back Squat and Deadlifts.  This will be the weight we will use to base our percentages for the upcoming cycle.  We will still be Olympic Lifting, but our focus will be to build our foundations of strength through Powerlifting.  We will see 4 Days of Weightlifting, then MetCon and 1 Day of MetCon/Weightlifting/MetCon.

Monday:  Bench Press will be the Weightlifting to establish our 1 RM.  The AMRAP to follow will have Double Unders, Deadlifts, and Clap Push-Ups.  The Post WOD will be Matador Dips.

Tuesday:  Some Speed/Conditioning work will be before the Weightlifting of Power Clean and Push Press.  After that will be a MetCon with Hang Power Cleans, Front Squats, and STOH.  The Post WOD will be Glute Bridges.

Wednesday:  We will be establishing our 1 RM on Back Squat.  An AMRAP of Squat Jumps, Lunges, and Toes to Bar will follow.  The Post WOD will be Bent Over Dumbbell Rows.

Thursday:  The Weightlifting will be Power Snatch/Overhead Squat.  The AMRAP to follow will have Box Jumps, Dumbbell Power Snatches, Wallballs and Burpees.  The Post WOD will be Below the Knee Snatch Pulls.

Friday:  The Deadlift will be to establish a 1 RM.  The MetCon to follow will have Sit-Ups, Running, Pull-Ups and Muscle-Ups.  The Post WOD will be Russian Twists.