After this 3 week cycle is complete, the athlete should take a deload week. From there they will continue on a similar rotation of ME exercises, just dropping the work sets to either 3 or 4 reps. As this is a percentage based scheme, it is necessary to adjust your working 1 rep max. To do this you can either add a set amount, ie. 10 pounds to your 1rm that you base your percentages off of, or if you performed a bonus set at any point throughout the cycle you can readjust based off of that. A bonus set should be performed, if you feel very confident after your prescribed work sets are done smoothly and with sound technique; a bonus set will not necessarily be done each session. To do that you will need to use the following equation, .0333 x (Weight x Reps Performed) + Weight = Projected 1rm. When you begin a new 3 week cycle, you will continue with the progression on the Olympic lifts as shown in the earlier training cycle, picking things up at 9×3 at 75%. Also, when beginning a new cycle you should flip your dynamic effort exercises to push jerks during session 1 and DE Deadlifts in session 2. The rep schemes utilized during the dynamic effort lifts are higher than what is normally prescribed in Westside related literature, for two reasons. 1) The Crossfit athlete isn’t as highly qualified as the competitive powerlifter, so more repetitions will allow for greater motor learning and 2) Crossfit competitions often require athlete’s to perform high volumes of work as quickly as possible, and these rep schemes will teach the athlete do that, without losing the intent of the movement, SPEED.
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