For all you advanced exercisers out there, we're introducing a new weightlifting program called ASP (Applied Strength Program). We'll post the programming the day before, and each day will consist of a series of lifts at certain percentages. It's a 4-week program and we highly recommend that if you start the program then you commit to the entire 4 weeks. Each day may take somewhat longer than your usual hour, so try and get through the lifts without wasting too much time. While this week will be lifts ONLY, we'll introduce other drills and metcon exercises next week to maintain your cardio. You'll also need to do a shorter warmup, so choose warmup skills you like, or gymnastics weaknesses you have, and get to your mobility quickly. If you have any questions about any of the exercises, the reps, or the way everything is written, ask us.
ASP Week 1 Day 1
1) Back Squat: 60%/3, 70%/3, (75%/3)3
2) S. Snatch: 60%/3, 70%/3, (75%/3)3
3) S. Clean & Jerk: 60%/3+1, 70%/3+1, (75%/3+1)3
4) Snatch Extension: (80%/4)4
5) Good Morning: (X/4)4
WOD:
400m run
then
15-12-9
power clean
box jumps
then
400m run