225.1

     The explosive cycle starts this week. This is one of my favorite cycles. We just dot done with a cycle where the main focus was building strength. This will be about transferring that strength into power. We will train a lot like a sprinter or a running-back and work on transferring raw strength into explosiveness.

     The last two weekends have been a huge success and GK and I really appreciate everyone taking time to be there. We know that qualifying two teams to the North Central Regional will take a ton of work from each of you and we are pumped that you are excited about it as well. 

     BHT programming will spend the next 8 (actually 12) weeks focusing on Explosive Strength and this will transition into Goat Work and Open Prep. We talked about efficiency of movement for many of the Open movements and we will continue to do this in our weekend work. 

     Stay healthy and listen to your body with the programming, the volume is increasing slightly this cycle. I have posted Shoulder Work, which is a page full of suggestions on Prehab for your shoulders. Warm up and cool down, take rest days.

     And Now...the tables I have been talking about for the past two weeks. The table on the left is a list of the common movements from 2011, 2012, and 2013. The one on the right displays the movements from last year....#9 is a typo, it is actually just Clean.

An Epic Symphony

Strength:
1. Power snatch + 2 snatch 

     2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Jerk

     2 x 3 @ 70%, 3 x 3 @ 75%
3. Clean pull 

     5 x 3 @ 110%

4. Sled Drags 25 M

     3 Front / 3 Back / 3 Hamstring @ HAP

Explosive  work
1. 15 mins to find max height box jump

2. Sprints

     4 x 100m Run     2 min rest.

             Run these as close to 100% while still leaving gas in the tank for all four sprints.

WOD

Class WOD