11/09/2015 Happy Monday! A Look at the Week Ahead…


Got weighted pull ups?  CAROL DOES!!

A Note From Coach John Slater–

This week we are beginning our Wendler Strength Program once again (week 1 of our 4 week cycle).  It’s a simple, but effective way to build strength in four lifts: deadlift, back squat, bench and shoulder press. Getting stronger in each of these four lifts will help improve our results in many of the other accessory lifts and movements we use in and out of the gym.

As with most thing worthwhile: you only get out what you put in.  It will be very important to get those SWODs in.  Otherwise, you will be off program and your results may not be what you desire.  If you miss out, we always have open gym each day at 3:30 pm and Tuesday and Thursday mornings at 5:30 am with Slater! (Brrrrrr…but he’ll have the heater going for ya!)

The workouts we have paired with the SWODs will be short 10-15 minute sprints designed to test one of your 3 metabolic pathways, specifically the Phosphagen pathway.  That is the part of your body’s engine used for high-powered activities.

As for the rest of the week, we have some surprises in store for you!  We will be hitting those other 2 pathways (the glycolytic and oxidative-aerobic) while tipping our caps to those who have served in our armed forces.  We will also have a benchmark workout scheduled for Friday, so you definitely do not want to miss that one!  Have an awesome week!


deadlift/shoulder press

(Base=90% 1 rep max)

5 reps @ 65% base

5 reps @ 75% base

5+ reps @ 85% base (but not necessarily a “burnout” set)

**if you do not currently know your one rep max weights, a trainer will assist you in selecting a weight that will work for you.  Focus on good lifting/movement mechanics rather than load if you are relatively new to the SWOD concepts, and prepare to make some GAINS!


100 back squats for time (135/95#)

penalty for racking the weight = 5 burpees each time you re-rack the bar.


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