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SUMMER THINGS!
• Bingo Night: Thurs, July 28th
• Team Competition: Sat, August 27th
PROGRAMMING INFORMATION
Strength Cycle Information - NEW CYCLE JULY 11th
Class Programming
Here are some notes regarding the upcoming weeks.
JULY: This week we start into two new progressions:
1 | 4 week Skill Cycle for the Push Up / HSPU we work both on the strict as well as on the kipping handstand push-Up. Including strength work as well as different drills to improve the technique
2 | 4 week Clean & Jerk cycle for Tuesdays weightlifting sessions.
This is not a regular clean and jerk cycle where we work towards a 1RM. This time we have a complex which we will test beginning & end of cycle.
Untamed Sport
New 10 week cycle starting on July 11th - This will be a so called Hybrid Cycle, where we focus on both top End Strength & moderately heavy Barbell work.
We will keep building towards a new 1RM Back Squat using so called Cluster Sets - this will be super helpful to get more comfortable with higher weights.
The Front Squats will be in our Friday Session - here we will focus on building strong positions using a lot of paused work.
On the Deadlifts & Bench Presses we will use a 5/3/1 strength progression to build in 2x 4 Week mini cycles to a new 3 RM.
For the Olympic lifts the main focus is to further increase our ability to move more efficient with moderately heavy weights (Battery work e.g. move 80% efficient for reps) & obviously working on getting those 1RM numbers up.
For the Gymnastics we will do Strict HSPU in our Tuesday Session.
On Mondays we will further increase our Gymnastic Threshold on (C2B) Pull-Ups & T2B.
On the Muscle-Ups we will keep working on pre fatigue work - starting with Rowing & Muscle-Ups, eventually working towards a Open 20.5 progression (Wallballs, Rowing & Muscle-Ups)
In our "Work Capacity" track we have been working exclusively on longer time domains (+-20min). We will now use a mix of longer & shorter time domains, like 5k Run, 4k Bike, 2k Row, 20min Row/Burpees.
This should just give you a general overview about the new cycle!
MONDAY
Strength
Dumbbell Overhead Lunge
Dumbbell Step Up
Conditioning
Wall Walk
Dual Dumbbell Thruster
Box Jump Over
TUESDAY
Strength
Power Clean
Hang Squat Clean
Front Squat
Push/Split Jerk
Conditioning
Double Under
Toe To Bar
Power Clean
WEDNESDAY
Skill
Handstand Push Up / Push UP
Conditioning
Thruster
Chest To Bar Pull Up
THURSDAY
Strength
Romanian Deadlift
Hip Bridge Hold
Conditioning
Deadlift
Burpee Over Bar
Handstand Push Up
FRIDAY
Conditioning
Run
Bench Press
Dumbbell Bicep Curl
Dumbbell Tricep Extension
Weight Plate Sit Up
Row
Bar Hang
Rope Climb / Burpee
SATURDAY
Conditioning
Dumbbell Power Snatch
Row / Bike Erg
Toe To Bar
Dumbbell Step Up
SUNDAY
Conditioning
Coaches Choice Hero Workout
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