Programming Cycle 6/11/18-8/12/18

In our Survey people wanted more transparency on the programming: A better idea of what we are attacking and how we are going to get there.

Tons of time and effort goes into programming every week and I assure there is a plan.  Every 8 weeks I will start to put out a blog post like the one below so everyone can have a better idea of what we are working on and what our intention is with our training.  We will stay fairly consistent with what you see below and will have an overall goal for each day. Outside of that we will vary the time domain, movements and muscle groups that we are using. If you have any questions regarding this, please feel free to reach out.

Goals: Improve Pulling Strength for Pull ups or Muscle ups.  Become stronger with a vertical press and technique with both the push press and the push jerk.  With a general focus on the core because well ..summer time!

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Muscle up Track and Pull up Track

Front Squats with core work

Weeks 1 and 2: 3 x 10

Weeks 3 and 4: 4 x 8

Weeks 5 and 6: 5 x 5

Weeks 7 and 8: 5 x 3

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. This is not a true Front Squat cycle, it is just here to keep the legs strong.

Oly Work

Building EMOMs and complexes

Rest- Open Gym- Make up Day