New Programming Cycle – April 2016

New Programming Cycle – April 4, 1016

 

The Open has passed, so our focus now shifts to a new programming cycle based on building strength, building on our gymnastics skills, and testing the waters of some strongman workouts.

What to expect

The cycle is scheduled for 9 weeks.  Unlike previous cycles, this will not run on a 5 day format,  it will run over a 15 day format..say what??? Oh ya!  Movements will repeat during the 15 days but will vary them for “Fitness” and “Performance” programming.  Here is a breakdown of movements that we will focus on.

 

 

Back Squat

Strict Press

Deadlift

Pull-up/Chin-ups

Floor Press

Snatch

Clean & Jerk

Lower body unilateral movements – Split squats, Bulgarian Squats, Step-ups etc

Strongman – Sandbags, Farmer Carries, sled push and pull etc..

 

“Fitness” and “Performance” 

Once again we will be offering two programming options for strength and skill work.  Fitness strength work will work along a linear progression (slight increases in weight each week), and foundational gymnastics movements.  While performance will vary strength training with intensity days (low rep-heavy weight), and volume days (higher reps – lighter weight), and continue to develop capacity in gymnastics movements.

 

 

Warm-ups

 

We are lucky that Dr. Paul will be providing a weekly plan to improve our warm-ups – Stay tuned for videos and a blog post.

 

Have Fun!