Deadlift / Handstand Push-Up Superset*
1A) Deadlift
Fitness
3 x 4
Heavier than last week.
Performance
70% x 5 x 3
1B) Handstand Push-Up
Fitness
3 x 5-10 Box Piked HSPUs
1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don't have Boxed Pike HSPUs yet.
Performance
3 x 6-12 Strict HSPUs
1-3 AbMats are allowed as long as you're getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads/work to comments.
Exposure 6 of 8
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5 Rounds for Time:
200m Farmer Carry, as heavy as possible
20 Burpees
Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip.
Post time and Rx to comments.
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Wendy S. Back Squats as Coach Jeremy watches. Read on to learn more about Wendy and our Starting Strength Program
Humans of Starting Strength Program: Wendy Spooner
Registration for our next round of Starting Strength Program cycles will open tomorrow! Between now and the when the cycle starts, we'll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let's find out! For our first installment, we talked to Wendy S.
What are some of the differences between Starting Strength program and group class? Were any a surprise?
Classes are generally smaller, for one. SS cycle provides a somewhat more intimate atmosphere that I believe is conducive to growth (both physical and mental). Even more so than group class, believe it or not, there is an individualized approach where each student performs every set under the watchful eyes of the coach/coaches. Another difference is the individualized programming and a focus on powerlifting. While the movements in the metcon half of group class change from class to class, SS remains consistent. which works well for me. Consistency for me equals improvement. I get to become more familiar with the techniques associated with executing each lit successful. However, one thing to be mindful of: you will never get comfortable with the workout. It's mostly the same lifts, but the weight is never the same, so it stays challenging
What are few of the biggest things you took form Starting Strength Program?
1. Never limit yourself. SS has taught me that I can do anything if I have the correct mindset. Limitations are boundaries that distance an individual from his or her true potential. "It begins with the mind," as Coach Margie told me a few cycles ago, "it's 80% mental."
2. You have to be coachable: becoming stronger is a process that includes some highs and some lows. Through it all you have to remain humble and respect your coach while maintaining an open mind. Closed mindedness prohibits learning. You can never get better if you don't have an open attitude towards learning.
3. Its not about the numbers. The numbers don't make you strong. Learning the technique and how to execute each lift correctly without injury, I believe, facilitates the development of strength. Remember its 80% mental! Start by emancipating yourself from tracking numbers and focus more on learning to becoming a stronger version of yourself physically and mentally.
4. Never compete with anybody but yourself. Never base your progress on another person's accomplishments. You may all have started out at different levels. Instead, compare your past and present and assess how far you have come.
What's the culture like?
In the SS cycle program we are family. Our coaches (Jeremy and Margie) nurture and mold us into stronger, more confident versions of ourselves. Most importantly, they believe in us even when we don't believe in ourselves. As a result, we form a sub-culture within the CFSB community. We are a strong family who motivate and support each other.
Thanks, Wendy! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks. Have you partcipiated in our Starting Strength Program? Tell us about your experience in the comments!
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Wendy S. Back Squats as Coach Jeremy watches. Read on to learn more about Wendy and our Starting Strength Program