Fitness Focus for May 2015

Fitness Focus for May…

Strong Lifts 5×5

We are starting a new strength cycle! Twice a week we will be doing Strong Lifts 5×5 (Tuesday and Friday). I will have sheets available for you to track your progress or I can send you the xl spreadsheet which will calculate your lifts automatically. If you miss a day you are welcome to come in and make up your lifts at another time…let’s be honest Ellie and I almost live here so you are welcome to come in pretty much any time!

Here is the premise:

You will do back squats 2x a week, bench press 1x, strict press 1x, deadlift 1x (on a 1×5 not 5×5), barbell rows 1x. you will start with a weight that is approximately 50% of your 1rm. If you don’t know how much that is give it a good guess and we will ove it up or down as needed. Every time you lift you will increase your weight by 5# (less on the bench and press, more on the deadlift). You keep increasing your weights until you fail then drop the weight off by 20% or so the next lifting day and stay there for 2 weeks before you start increasing again. This is going to make you stronger…Guaranteed! On these days our conditioning work will be short, sweet and sweaty!

The rest of your programming will continue as usual…which means you may do back squats or dead lifts 2 days in a row. We will keep working on skills and of course our core focus as well.

Get ready to grab a bar…the weight isn’t going to lift itself!

Coach John

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