Wednesday 11/13/19

by

WOD

Front Squats
2-2-2-2-2.
Back Squats
5-5-5-5-5.
Building in weight.

Tuesday Night Musings with Coach Preston.

Heavy Christmas PResents.

With the Christmas season sneaking up on us, I thought it would be cool to give ourselves a gift of lift. This gift is optional and done on your own. Although it will be required that you find a lifting partner or 2 to hold you accountable and make the homework more fun and safe. 

I want you and your lifting partner(s) to pick one lift out of the Squat, Bench Press or Deadlift, and plan to max out and achieve a PR before January 1st. Of course, you must know your current PR on one of these lifts. If you do not have a recorded PR on any of these lifts, then you will need to pick one and find your current PR in the next week or so. Then you are going to try and beat that recorded weight before January 1st. 

Once you PR (oh, and you will PR) take a picture of the bar as well as your name and weight on the PR board. Then post it to our Helo Facebook page. Tag the picture “Merry Liftmass to me.” You are allowed to PR and post as many times as you want before the deadline (on the same movement). However, I would recommend that you take the next 6 weeks to get stronger and go for 1 single PR. But if you are feeling really good one day and want to give it a try early, go for it. If you fail, you still have until the 1st to get that PR.

Homework 1 x per week – Work on your chosen lift in this format: 

Work up to a heavy triple in 3-4 sets (plus 3-4 light warm up sets). Then go way down in weight and hit 6 sets of 6. For instance, if I was doing Bench Press and I hit a heavy triple of #205 the first week. I would then go down to say 95# and hit 6 sets of 6. My score for that week would be #205 for my triple and 95/36 for my 6×6. The next week I would look to bump that triple and 6×6 up 5 to 10 lbs. and continue doing that each week. For the 6×6, if you get to a weight where you are not able to complete all 36 reps, then you will continue with that weight over the following week/s until you hit 36 reps. Only then can you bump your weight up 5-10 lbs. 

Rules and other things to consider:

– The heavy triple is not intended to be to failure. Leave yourself some room to progress each week. Make it heavy, but YOU SHOULD NOT FAIL.
– Use the first week of the 6×6 as a guide. If you move through your chosen weight like it is light as snow, then you can go up more than 10 lbs. the second week. Just be smart. You want the 6×6 to be taxing, but you don’t want it to turn into a 3×6. If you get under 30 reps, you went too heavy.
– Squat must be a back squat, but can also be a back squat to a bench or box. 
– Squat must be accompanied by 2 other spotters or lifting partners.
– Deadlift can be conventional or sumo.
– Hands must be inside the outer rings on the bar for bench press. 
– Bench press must be accompanied by at least one spotter or lifting partner.
– 6 weeks is a short time to PR, and 5 lbs. is a significant PR. Don’t beat yourself up if you go up 5 lbs and your partner goes up 20 lbs. A PR is a PR is a PR. Be proud of your efforts. 
– If you don’t PR at the end of this, that is ok. You still will undoubtedly grow as a lifter and become stronger in your chosen movement.

If you have any questions feel free to reach out to me through phone, email, fb or insta. Any of us coaches would be glad to answer any questions or help with lifting technique. 

I WISH YOU A MERRY LIFTMASS AND A PR NEW YEAR!

Thanks for reading. 

Sincerely,

Coach Preston

Attention:  After an awesome competition within the box, we are very excited to announce the Overall Box Winners and the Age Division Winners.  We will be updatING the plaques accordingly, and make sure you say congrats to these winners and to everyone who competed – just doing the Open is an accomplishment in and of itself!  And your Helo Overall Box Winners are:  1. Male: Jake Priest and 2. Female: Jessica Rees! Your Age Division Winners are as follows: Years 35-39:  1. Male: Cason Adams and 2. Female: Jenn Simpson; Years 40-44: 1. Male: Alecio Mejia and 2. Female: Tara Rintamaki; Years 45-49: 1. Male: Travis Rees and 2. Female: Bobbi Rice; Years 50-54: 1. Male: Shawn Judd and 2. Female: Daneen Holte; Years 55-59: 1. Male: Bruce Sharratt; Years 60-64: 1. Male: Brent Canham and 2. Female: Frances Walton; and Years 65-69: 1. Male: Tom McKendrick! Finally, we are also going to start implementing Bring a Friend Days again and are looking to do those on Mondays now, starting with this upcoming Monday! 

ere