We’re in week 3 of 5 of our wave-loading cycle, with overhead squat and front squat on Monday, and cleans on Tuesday! We continued to talk last week about how to properly wave load and what it does for our strength gains. Coach Colin explained how wave loading is an effective way at peaking strength in a short period of time due to post-activation potentiation — meaning, the force exerted by a muscle is increased due to its previous contraction. Don’t forget to carefully plan out your weights before you start our Strength sessions in order to reap the full benefits of this cycle. On Monday, we’ll be building to a heavy 2-rep — remember, you have control over the speed of these heavy reps! Maintain tension, stay in control, and remain tight on your technique.
We’re also seeing Chad prep added into our programming. It’s always a good idea to do this prep before our Chad WOD coming up on Veterans Day. If you’re looking to do Chad as the workout is written, we highly recommend getting in this prep work. Please spread the word about our Nov. 11 workout and bring a friend! 🙂
Let’s take a look at what we have in store this coming week … keep working hard, CFD! Reach out to us anytime with questions.
Here are the lifts of the week:
Monday – OHS/Front squat and METCON
Tuesday – Cleans and METCON
Wednesday – Pressing skill work and METCON
Thursday – 28-minute METCON
Friday – Bench and METCON
Saturday – Snatches and “Legends of the Hidden Temple”
Sunday — Open Gym
