STRENGTH: Front Squat 1RM if < 1yr., 3RM if < 6 mo., 5RM If you tested your back squat 1RM on Monday or earlier in the week, consider testing a 5RM or doing work sets here.
STRENGTH/SKILL: 15 minutes to work on the snatch or a snatch variation
Hey all, we’re letting you know what’s coming over the next couple of months.
Gymnastics We’re going to work on a number of gymnastics skills, kipping, handstands, muscle ups, etc. Some of these movements will require a baseline of strength for them to be practiced safely. Some of them may require a baseline of mobility to be practiced safely. Many will require both. For any given movement, if you can’t exhibit the prerequisites, you will be given an alternative or a progression that will help you build the mobility and build the strength needed to perform the more advanced movement. We all need to earn the right to practice advanced movements like kipping pull ups and muscle ups. That right is earned through maintaining a fully functional body and building a solid foundation through basic bodyweight exercises.
Squatting If there’s one thing every athlete can use more of, its strength. Whether its running faster, punching harder or being able to go on a hike carrying a 60# pack for 8 hours, strength is what gets you there. Our favored method for building full body strength, is squatting. We’re going to embark on a 16 week squat cycle in combination with our gymnastics work. We’ll be doing some form of squatting or leg work 3 days a week. These days will rotate each week so that all of our members, regardless of schedule are guaranteed to get the work in. Just keep coming in same as always and you’ll get what you need.*
* Recovery! Folks, you know we program 7 days a week of workouts. You also know that nobody works out 7 days a week without eventual stagnation, regression or injury. Likewise, we don’t recommend hitting it hard 16 weeks straight, especially with squatting. We recommend that everyone takes every 4th or 5th week of this cycle to deload.** Skip the squats or use weights under 50% for your sets during the week you choose to deload. Lastly, if you have a sport or activity that you perform weekly that is heavily leg reliant, talk to your coach about how often and how heavy you should be squatting “in-season”.
**To give you exercise addicted folks some perspective, your coaches work out 4-6 times per week and take programmed deloads every 4-6 weeks.
