Call Us: (720) 335-5591

Monday, January 4, 2016

3
Jan

Monday, January 4, 2016

We’re super excited to announce that we’re going to offer a Strength Specific Class.  In addition this class will be thought by literally one of the best strength athletes in the World Ken Nowicki.  If you haven’t had the please of meeting Ken or know much about him, here is a quick overview of some of his accomplishments: 

He is an international strongman, and has held the title of Scotland’s Strongest Man a total of four times in varying federations and age categories. In addition to this he placed second behind Eddie Hall in the 3 day long 2011 UK’s Strongest Man contest before winning the first ever title of Junior UK’s Strongest Man the very next day.  Ken has also represented Scotland numerous times internationally, competing in China a number of times and winning the Chinese Hercules Cup in 2012. He also represented Scotland in 2012 at both Europe’s Strongest Man and the Amateur World Championships held in Columbus, Ohio at the Arnold Classic where he placed 7th.

We couldn’t be more honored and excited to have him coaching this class and sharing all his knowledge that has helped him get to where he is now.  
As for the class it will be 8 weeks in length, meeting twice per week.  As of right now we’re thinking Tuesdays and Thursdays.  It will be a 90 minute class.  Being that this class is a strength class, it’s primary objective will be to focus on the Squat, Deadlift, and Press.  In addition to this however the class will be exposed to a lot of accessory work and axillary movements to help improve these lifts.  Teaching of proper technique for these lifts will be emphasized each and every time the class meets.  With that being said we’re going to limit the class to 10 athletes to insure that every athlete will receive the personalized coaching that this class is made for.  At the end of the 8 week period we’re going to hold a mini meet for the athletes to test their maxes and see how far them have come.  The cost for the class will be $350 for members and $400 for non members of Surge.  This is truly a great opportunity to learn from one of the best in the business.  If you have any questions please let us know.  We’re looking to start the class on January 26th.

Essentials

Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20-30 Seconds
  • Scapular Pull Ups x 8
  • Bar Taps x 8
  • Pull Up x 4-6

Strength: 

5 Sets:

  • Front Squat x 2

Skill:

WOD:
11.2AMRAP in 15 Minutes:

  • 9 Deadlifts 155/100
  • 12 Push-ups
  • 15 Box jumps 24/20
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Double Unders x 30-50
  • Scapular Pull Ups x 8
  • Bar Taps x 8
  • Muscle Up x 3-5

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean & Jerk @85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

Skill:

WOD:
11.2AMRAP in 15 Minutes:

  • 9 Deadlifts 155/100
  • 12 Push-ups
  • 15 Box jumps 24/20
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:3 Sets:

  • Double Unders x 30-50
  • Scapular Pull Ups x 8
  • Bar Taps x 8
  • Muscle Up x 3-5

Strength:

Perform After WOD

A) 5 Sets:

  • Clean & Jerk @85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

B) 4 Sets:

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

C) 3 Sets:

*Goal to increase at least 20# each week if working weight is above 365#, and at least 10# increase if work sets are below 365#.

Skill:

 

WOD:
11.2AMRAP in 15 Minutes:

  • 9 Deadlifts 155/100
  • 12 Push-ups
  • 15 Box jumps 24/20
Additional:
  • Crossover Symmetry Iron Scap

Leave a Reply