It’s been a fun couple of weeks between cycles with our annual testing, Saberspook, and our Free Week! Now it’s time to get back into our normal groove. For those of you who are new to the gym, we write our programming in six week cycles. Each day of the week has a different theme, so you get some consistent practice on those movements or concepts. Then, we switch things up for the following cycle. This allows you to get lots of variety over time, while still getting consistent practice.
Here’s the plan for this cycle! It starts this coming Monday, 10/16.
Monday — Strict Pull ups. Improving pull ups will help any athlete, regardless of your current skill level. If you’re someone who is working towards your first unassisted pull up, make sure you don’t miss Mondays! For a preview of some of the specific scaling options and drills you’ll see this cycle, check out the video we made!
Tuesday — Team Workouts. All the workouts on Tuesdays this cycle will be partner or team workouts. Great way to meet some of the new faces at the gym!
Wednesday — Olympic Lifting. We’ll spend three weeks working on the Snatch, and three weeks working on the Clean & Jerk. Few movements we do in the gym are trickier than these ones — consistent practice is key!
Thursdays — Single arm/Single leg work. All of us have imbalances from side to side in our bodies, but if we spend some focused time working on balancing them out, we can even out our musculature from side to side. This will help improve your lifts and movement quality, prevent injury, and overall make your body feel stronger and more resilient.
Fridays — Squats. To compliment the Olympic lifting work, we will spend three weeks on Front Squats, and three weeks on Back Squats. You can never have too much squatting in your life, right?
Saturday — Bench Press + Overhead Press. Since we recently purchased three new benches, we want to put them to good use! Saturdays will feature a variety of horizontal and vertical presses, to help strengthen your shoulders and core.
Sunday — Wild Card! We’ll work on a hodgepodge of skills and movements that wouldn’t otherwise make it into the cycle. Odd objects, rope climbs, sprinting, who knows what could end up in the Sunday rotation?!
Thats it! Let us know if you have any questions!