The WESTSIDE… SOUTH of MARKET.

Some of you have been interested in the new WORKOUTS and MOVEMENTS on the whiteboard. Others just show-up to make it happen regardless. To create awareness, education and encourage discussion about how the conjugate method will be influencing our program here SOUTH of MARKET, I've attached an excellent, brief Power Point courtesy of world renowned Strength and Condiditoning coach, Eric Cressey. Here's a look at how we will implement the WESTSIDE PRINCIPLES:

WORKOUT ROTATION (sample)
MONDAY-Maximum Effort Lower Body + CrossFit
TUESDAY-Maximum Effort Upper Body + CrossFit
WEDNESDAY-Repetition Effort Oly-Lifts + CrossFit
THURSDAY-Dynamic Effort Lower Body + CrossFit
FRIDAY-Dynamic Effort Upper Body + CrossFit
SATURDAY-Repetition Effort Oly-Lifts + CrossFit
(Monday is never the same movement)

MOVEMENT POOL (sample)
Maximum Effort Lower Body: Squat, Front Squat, Deadlift
Maximum Effort Upper Body: Press, Bench Press, Weighted Pull-Ups
Dynamic Effort Lower Body: Box Squat, Box Jump, Deadlift
Dynamic Effort Upper Body: Bench Press, Med Ball Throw, Clapping Push-Up



Workout of the Day
Power Snatch
3-3-3
Overhead Squat
3-3-3
-break
Ten rounds for time:
10 Hang Power Snatch 95/65#
10 Box Jump 20"