At different times of year our programming has certain biases.  Strength, Olympic Weightlifting, gymnastics, running, skills, etc.  For the next six weeks our programming will be preparing our team for Regionals and ramping up for the WCFers who want to compete in the Retro Games this summer.  As always, being strong and explosive is important but you’ll notice more skill work, bigger sets of gymnastic movements, heavier loading, and constant variation.  Have fun, feel free to scale, and let me know if you have any questions.

With this week’s Cruise challenge we had a lot of new faces in Olympic Weightlifting.  I’ve had people tell me Oly was intimidating, please post some of your thoughts about today to comments if it was your first time training with Coach Chiu.


5 Rounds for Time

20 Pushups

20 Situps

20 Double Unders

Then:  3×5 Front Squat (Cleaned from floor).  Go as heavy as you can go with good form.  Post load to whiteboard.


GamesLab:  Rest Day.  30 minutes of active recovery any modality is optional.