Barbell Medicine - From Bench to Bedside

By Jordan Feigenbaum MS, CSCS, HFS, USAW CC, Starting Strength Coach

  1. Week 6: Cycle 1: Peaking (2 of 2)
    1. Day 1

i.     Bench Press- up to 1RM

ii.     WOD: 15-12-9 of 225lb bench press, strict chin ups + 45lbs (5 min cap)

We’re in the final week of our first cycle of training, the end of the peaking phase. You’ll notice just how low the volume has gotten on all the exercises but the intensity is very high! Also, this athlete will not have access to bumpers or other fancy equipment for the next six days, hence the focus on the classic slow lifts. After this week the athlete will be pretty beat up and in need of a nice deload week, after which the in-season training begins towards the CrossFit Open.

As an aside, this lifter hit a buttery smooth 255 snatch @ 180lb bodyweight. Everyone better be on the lookout, we’ve got a serious dark horse!

  1. Day 2

i.     Front Squat up to 1RM (no misses)

ii.     Deadlift up to 1RM (no misses)

iii.     WOD: 7 min AMRAP 5 DB snatches (each arm), 10 knees to elbows

  1. Day 3

i.     OFF

  1. Day 4

i.     Press- up to 1RM

ii.     WOD: 10 min AMRAP: 10 pushups (hand release), 10 ring rows (inverted rows)

  1. Day 5

i.     Back Squat- up to 1RM

ii.     WOD: 1 round of: 30 backsquats (50% 1Rm), 30 burpees, run 800m

  1. Day 6

i.     Off

  1. Day 7

i.     Clean and Jerk up to 1RM

ii.     WOD: 21-15-9 snatches @ 135, chest to bar pullups, handstand push ups

-thefitcoach

About Jordan Feigenbaum

Jordan Feigenbaum, owner of Barbell Medicine, has an academic background including a Bachelor of Science in Biology, Master of Science in Anatomy and Physiology, and Doctor of Medicine. Jordan also holds accreditations from many professional training organizations including the American College of Sports Medicine, National Strength and Conditioning Association, USA Weightlifting, CrossFit, and is a former Starting Strength coach and staff member. He’s been coaching folks from all over the world  for over a decade through Barbell Medicine. As a competitive powerlifter, Jordan has competition best lifts of a 640lb squat, 430lb bench press, 275lb overhead press, and 725lb deadlift as a 198lb raw lifter.

Read More by Jordan Feigenbaum

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