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NEW CYCLE ALERT + 6/11 - 6/17/2022 Movements

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



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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