Monday, January 28, 2013

Jan 28, 2013

Hey folks, one week from today we are starting a new strength cycle. This will be a 3 month cycle of progressive strength training, broken down into 1 month mini-cycles, with de-load weeks in between.  All of the workouts will use percentages of your one rep maxes for squat, deadlift, push press, and front squat.  This week we'll find those numbers. We'll squat Monday, deadlift Tue, push press Thur, and front squat on Fri. Do your best to make it to the gym on these days! The number one principle of strength training is progressive overload. You will need to keep track of your progress and record your workouts!  This simple act will ensure your adherence, commitment, progress, and success. By contrast those who do NOT record their workouts will not be fully invested and will be guessing about their numbers and progress. Please bring a small journal to the gym so you can record workouts data. On that note, we'll soon have custom wod books available, complete with a SeaCity logo etc...but until then, please be keeping track!

Back Squat test for 1rm

200 ball slams 20/10
anytime you stop or break, drop and do 5 burpees
The Day's Results


  1. Who schedules 1rm back squats then 200 wallballs? Tim you are evil. Workout done, not posting time/BURPEEs due to pure embarrassment.