New training cycle everyone.
We are in the stages of establishing a focus in some more volume/intensive squatting – 1x/week, the 30 min MAP sessions are back (there will be longer based modalities in the MAP sessions), we will be doing two days of upper/lower movement and mobility and coming back, just like last summer is our “Increasing Effort MAP Sets” on Friday (these were such good training last year). Skills will be worked on 1-2x/week in a pretty laid back setting, so start getting some of those “weird” “cool” movement skills down. Looking forward to it!
Just an update with this Friday coming up. I am (Nathan) away Thursday -> Sunday, with bachelor party responsibilities ;), then coaching and attempting to compete at the Barbell Classic Sat – July.29 with our athletes – Sydney, Bree, Ally, Rienna, Carter, Nicho, Jack, Andrew, Zack and Cory. Sara is away this Friday as well with her bachelorette party coming up.
Sara will be coaching the 7:15am class Friday and since every single person that coaches at our gym is away with us this weekend, we are forced to cancel the 12 noon, 4pm and 5pm class. This is the first time we have had to cancel that many classes in a day and definitely apologize about it. This Friday @ 6pm Dwight Murray will be running the class, so THANKS to Dwight for covering, we appreciate that! This Saturdays class will be canceled as well.
Let us know if you have any questions.
Wk 1 – July. 24
Monday – Bsq Int Sets + Upper Int + Core/Skill
A. Back Squat, work to a tough set of 10 – one tough set *people that only get a few sets in, get them to do more sets so like 3 sets of 10
B1. Push Press @ 11×1, 5-6 reps x 3 sets,1:30 min * all tough/increasing sets
B2. Weighted Pull-Up @ 21×1, 3-5 reps x 3 sets, 1:30 min *modify this as needed/get back to holds/negatives, etc
C. EMOM x 10 minutes:
1st – 30 sec Rope Climb/HSPU/TTB/PullUps/DU’s,etc Practice *have some people try ROPE Climb start seated from the ground/legless then clamp feet in once they have enough rope
2nd – 30 sec Hollow Rocks/Hold