Old school feel, new school methods

We are still the most successful USAPL and USAW team in southern Maryland.  We have updated our services as well.  Our teams originally consisted only of athletes who currently train at our physical location of Southern Maryland CrossFit or have trained there for a minimum of six months.  Our teams now also consist of athletes who have gotten Individual Stand Alone Programming (remote athletes who do not train at our physical location) from us for a minimum of six months.

What does it mean to be part of our team?  It means you get some of the best results based coaching around.  How?

1)We see and fix weak points in your lifts.  We do this with technical instruction, drills, and direct attacks on those weak points via the right exercises.

2)We handle you at meets.  Do you count kilos? Do you know how many warm up sets to take before and sometimes between attempts? Do you know where the scorers table is? Do you know how many attempts out you are? Have you been in the back room of a National event where attempts are constantly changing? We have done all of those, and very successfully.

3)We setup your training, we give you appropriate volume to drive adaptation (get better) with minimal injury risk.

We have qualified more lifters to USAW National Events than any other registered USAW club in southern Maryland.  We have also qualified more lifters to USAPL Nationals Events than any other USAPL team in southern Maryland.  We also have more current and past USAPL Maryland State Record holders than any other team in southern Maryland.

So if you are ready to get serious about your training, we are the team for you.

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11.27.16-12.04.16 Novice PL

Day 36

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session )

3.deadlift 5 x 3 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 37

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 38

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 39

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 3 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 40

1.bench 20-18-16-14-12-10 (match or exceed last week’s weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

You guys will have one more week to train, then the best week of all.  Test week.

11.21.16-11.27.16 Novice PL

Happy Thanksgiving week! From Wednesday on til Sunday is a powerlifter’s dream.  All the recovery.  Feed your muscles with all the stuffing, all the variations of potatoes, all the desserts, and all the leftovers.  Enjoy!

is

Day 31

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session )

3.deadlift 5 x 3 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 32

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 33

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 34

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 3 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 35

1.bench 20-18-16-14-12-10 (match or exceed day 25 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

11.14.16-11.20.16 Novice PL

Okay guys time to see how your hard work is paying off.  We will have your first max tests.  After this week you will be able to use your Thanksgiving to help your gains and recovery.

Day 26

1.squat work to a 5 rep max in 25 min.

2.lunge 50ft. x 3

Day 27

1.bench work to a 5 reps max in 20 min.

2.press 10-10-10-10 work to a 10 rep max in 12 min.

Day 28

1.deadlift work to a 5 rep max in 25 min.

2.back extension 10 x 3

Day 29

1.squat 5 x 3 @ 80% of 5RM on Day 26

2.bench 5 x 3 @ 80% of 5RM on Day 27

3a.lunge 50ft. x 3

3b.max UB dips x 3

Day 30

1.deadlift 5 x 3 @80% of 5RM on Day 28

2a.back extension 10 x 3

2b.max strict pullups x 3

3.35 cal. on Assault Bike

 

11.07.16-11.13.16 Novice PL

Day 21

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 22

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 23

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 24

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 25

1.bench 20-18-16-14-12-10 (match or exceed day 15 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

10.31.16-11.06.16 Novice

Day 16

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 17

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 18

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 19

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 20

1.bench 20-18-16-14-12-10 (match or exceed day 15 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

You are halfway through this cycle.  You should have put a minimum of 20lbs on all of your work sets (5 x 5) and it should be closer to 35-40lbs on all work sets.  Post gains to comments.

10.24.16-10.30.16 Novice

Day 11

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 12

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 13

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 14

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 15

1.bench 20-18-16-14-12-10 (match or exceed day 10 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

10.17.16-10.23.16 Novice

This cycle will have 40 training sessions in it.  If you miss a session, make it up.  Do the training sessions in order.  Write everything down.  Not just the exercises and the weight of each set, but how you feel.  Are you sore? Write it down.  What is more sore? Butt? Hammies? Quads? Low back? Traps? Chest? Triceps? Shoulders? Write it down.

Day 6

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 7

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 8

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 9

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 10

1.bench 20-18-16-14-12-10 (match or exceed day 5 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

Coach Lonnie at USAPL Nationals after her session.

10.10.16-10.16.16 Novice

This is a linear progression cycle that will be 8 weeks long finishing around mid-December before going for any maxes in the three lifts.  A linear progression means only adding 5lbs to your WORK SETS (the listed 5 x 5 or any other rep variation) per session.  If you cannot add weight, reduce the weight by 10% and start again on the LP.

Day 1

1.squat 5 x 5 (start @ 80% 1RM or challenging 5 reps)

2.bench 5 x 5 (start @ 80% 1RM or challenging 5 reps) )

3.deadlift 5 x 5 (start @ 80% 1RM or challenging 5 reps)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 2

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 3

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 4

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 5

1.bench 20-18-16-14-12-10 (start really, really light)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

08.22.16

This next cycle will peak in mid-November right before Thanksgiving.

Week 1

Day 1

1.squat work to a heavy 10 in 25 min.

2a. barbell lunge 10 x 3 (each leg) you pick the weight

2b.hip thruster 10 x 3 you pick the weight

Day 2

1.bench work to a heavy 10 in 20 min.

2a.dumbbell bench press 10 x 5 you pick the weight

2b.push press 5 x 5

3.GHD situps 10 x 3

Day 3

1.deadlift work to a heavy 10 in 25 min.

2a.shrugs 10 x 5

2b.horizonal lat. row 10 x 5

3.biceps curls 10 x 5