Warm-up: 2×15 Wallball
Deadlift: 5RM 10lbs > last week
MetCon – 3 rounds for time:
10 GHD Sit-ups
10 Kettlebell Swings (50/35lbs)
8 One Arm Push Press (same KB as swings)
With the strength bias cycle drawing to a close, it’s time to look ahead. Most of you already know, but for those poor souls that have yet to hear, August 1st begins our new cycle. The new cycle will have two goals. The primary goal will be to continue chasing performance. You are only as good as your last Helen or Tabata Something Else time/score. Our goal hierarchy will always have that one listed first: increase work capacity over broad time and modal domains, which of course is just a fancy way of saying getting better at doing everything. The new cycle’s secondary goal will be to increase our Cindy score.
July 30th and 31st will be our two days to baseline Cindy (AMRAP in 20min of 5 pull-ups, 10 push-ups, and 15 air squats). If you are a 3x per week Ktowner, try to make it in for at least one of those days. And don’t worry if you are a 5x per week person, you won’t do Cindy back to back. After our baseline scores are recorded we will use the month of August to improve our Cindy scores – but only as a secondary goal. We will test again August 31st, and there might even be a half Cindy thrown in around the 15th.
Let’s not get ahead of ourselves though; we have three days of this strength bias cycle to finish. Next week will be used as a back off – there will be less volume of work and plenty of foam rolling (especially for Jonathan!). Then, as Coach CBo has told you, we will set some big nasty 1RM personal (and maybe gym) records. I look forward to seeing everyone’s strength and work capacity continuing to improve.
Cindy is an unfaithful mistress,
What kind of cycle would you like to see in the future? Post thoughts to comments.