New AWOD cycle
Aditional Workout of the day
The Additional Workout of the Day (AWOD) is designed to give an added challenge for those athletes that are willing to put in some extra work. This program consists of additional strength training, speed work, and skill work. To participate in the AWOD, CFUV members must demonstrate proficiency in the required movements.
We have been doing the wendler 5 3 1 for six months and most have seen serious strength gains, which is why we will revisit it later. The new cycle will go back to an emphasis on strength, speed, and skill work. It will start with a full body lift like back squat, deadlift, front squat, sumo deadlift. These lifts elicit a potent noero-endocine response which make you stronger. The lifts that will work on speed are push press, power clean, and power snatch. The speed lifts will not be at or near max weight it will be at max speed. Skill lift will be overhead squat, push jerk, turkish get up, snatch and clean.
With the new cycle there will be changes with the rep cycle. 3×5 rep scheme means at the same weight, that weight should be heavy but you should be able to complete each set and each rep. Start with some wiggle room because, you will add weight as the weeks go on. Which means you will need to keep track. 10×2 means same weight but this rep scheme for us means speed. The weight should be medium-heavy and you should be able to keep you near max speed up from set one to set ten. Do not slow down. 5RM, 10RM, 15RM this mean that you find your Rep Max. The last rep scheme is a max rep but will be at a % of your body weight.
If you have any questions please feel free to ask jeremy@crossfituv.com
