Wednesday, August 16, 2017

Our programming covers 6 time zones


I love data. One thing I like to track is who is following our strength program. This week's program is currently being implemented from as far east as Massachusetts and as far west as Hawaii.  Maybe when Wojciech and Wouter head back home they can represent Europe. I like seeing who implements what we put out there.

I was complaining earlier this week that I noticed some local gyms who copy our programming. It's true that there are only so many things you can do for workouts, but when you copy our phrasing and notation, then I know you're copying us. But it doesn't bother me too much; at least it makes me feel good that we're doing something right and people recognize that. Of course, the academic in me wants the citation.

The reason I put our programming out there for everyone to see is to show everyone what it is that we do. I want folks to follow us online for a while and realize that we really do know what we're doing. Then, when they decide to walk through the door, they are already on board with our approach.



Warm-up

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

Strength

front squat 5-3-3-3x3

Accessory/Skill

2 TGUs between strength sets - keep them light as a warm-up for what follows...

Group Workout

6 rounds of the complex (1L, 1R) 
kettlebell clean and jerk
overhead squat
turkish get up

Challenge yourself with a heavy weight.  

then

Accumulate 50 push ups and 20 pull ups.
Scaled to full ability as needed.

then

2 minute double kettlebell rack hold



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