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May 23rd - June 5th: Rest & Skill Work, no structure strength work

June 6th - June 16th: New Strength Cycle


STRENGTH CYCLE INFORMATION


We will begin our next endeavor on June 6th with an 8-week cycle.


We will switch our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts.


What we will see is slightly different than our traditional lifts for the three lifts we are going to focus on. You will see some tempo & pause work for the front squats and bench press and also some dead spot & deficit deadlifts!


All three of these lifts will be coupled up with a certain gymnastics movement.

Pull Ups with Front Squats

Box Jumps with Bench Press

Strict Handstand Push Ups with Deadlifts

 

8-WEEK CYCLE LAYOUT


Week 1

Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Pull-ups

Day 2: Heavy Single Bench Press / Max Height Box Jump

Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups


Week 2

Day 1: 3 Tempo Front Squats x 5 sets @65% of 1RM / 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

Day 2: 3 Tempo Bench Press x 5 sets @65% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 3 Dead stop Deadlifts x 5 sets @65% of 1RM / 40-50% Strict Handstand Push-ups of Max Reps x 5 sets


Week 3

Day 1: 2 Pause Front Squats x 5 sets @70% of 1RM / 3 Strict Weighted Pull-ups x 5 sets @65% of 1RM

Day 2: 2 Pause Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 2 Deficit Deadlifts x 5 sets @70% of 1RM / 30-40% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 4

Day 1: 1 In the Hole Front Squats x 5 sets @75% of 1RM / 2 Strict Weighted Pull-ups x 5 sets @70% of 1RM

Day 2: 1 Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 1 Deadlifts x 5 sets @75% of 1RM / 50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 5

Day 1: 3 Tempo Front Squats x 5 sets @70% of 1RM / 5 Strict Weighted Pull-ups x 5 sets @50-60% of 1RM

Day 2: 3 Tempo Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 3 Dead stop Deadlifts x 5 sets @70% of 1RM / 45-55% Strict Handstand Push-ups of Max Reps x 5 sets


Week 6

Day 1: 2 Pause Front Squats x 5 sets @75% of 1RM / 3 Strict Weighted Pull-ups x 5 sets @60-70% of 1RM

Day 2: 2 Pause Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 2 Deficit Deadlifts x 5 sets @75% of 1RM / 40-50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 7

Day 1: 1 In the Hole Front Squats x 5 sets @80-90% of 1RM / 2 Strict Weighted Pull-ups x 5 sets @70-80% of 1RM

Day 2: 1 Bench Press x 5 sets @80-90% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 1 Deadlifts x 5 sets @80-90% of 1RM / 60-70% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


Week 8

Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Pull-ups

Day 2: Heavy Single Bench Press / Max Height Box Jump

Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups

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This Friday, May 20th, from 4:30-6:30pm we will be offering some free recovery samples!


  • Kindra Boyle, our new massage therapist in building will be offering 5-minute free massage samples of her work in the gym area!

  • It will be first come, first serve style.

  • If you end up scheduling a future session with her during this time you will receive $10 off the already discounted new client special!

  • In the lobby, there will be samples of our 1st Phorm protein!




Let's recover better together! Come try out some protein flavors and get a quick massage done by Kindra!

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Updated: 6 days ago

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



Check our last blog post about the Rowing Clinic!


PROGRAMMING INFORMATION


Strength Cycle Information - MAX WEEK!

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Pull Up

  • Push Up

  • Air Squat

TUESDAY


STRENGTH:

  • Snatch

CONDITIONING:

  • Deadlift

  • Double Unders

  • Box Jump


WEDNESDAY


STRENGTH:

  • Clean

CONDITIONING:

  • Shuttle Run

  • Hang Power Clean

  • Airdyne Bike

THURSDAY


STRENGTH:

  • Snatch Balance

CONDITIONING:

  • Row

  • Wall Ball

  • Toe To Bar

  • Box Jump

  • Sumo Deadlift High Pull

  • Burpee Over Bar

  • Shoulder To Overhead


FRIDAY


CONDITIONING:

  • Run

  • Ring Row

  • Overhead Squat

  • Double Under

  • Floor Wiper

  • Airdyne Bike

  • Pull Up

  • Front Squat

  • Box Jump Over

  • Bike Erg

  • Chest to Bar Pull Up

  • Back Squat

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Bench Press

  • Box Jump

  • Toe To Bar

  • Run

ACCESSORY:

  • Bodybuilding Pump Session


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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