Monday, August 7, 2017

Cycle 6 starts today

Lots of PRs last week! Though, I think it's a good sign that we had many fewer PRs than in Cycle 1. You guys are now past that beginner phase where you just get stronger by looking at the barbell. Most of you are strong enough now that the absolute loading is high enough that it takes its toll on you and you can realistically only get 1 or 2 PRs per cycle (if that!). Just be aware of this and plan you test week accordingly.

The new cycle starts today. Newbies to the program: here's how it works - every Monday I post a link to the week's program. You fill out your maxes, I do some math and you get a personalized program emailed to you. Sometimes you'll get a prescribed weight, sometimes you'll get something more qualitative, like "heavy" or "pretty" - I trust you to know your body and stay true to the program. If I give you a rep scheme with no prescribed weight, that means "as heavy as possible to complete all the reps with maybe 1 or 2 in the tank but everything looks pretty and you move quickly."


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


front squat 5-3-3-3x3


2 TGUs between strength sets

Group Workout

5 rounds:
5L, 5R kettlebell thrusters  
Smooth transitions utilizing the swing clean between sides
Rest :30 between rounds


50 Push-Ups 
Break into manageable sets with full range of motion
Scale as needed


20 PVC partial pull-over


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