Thursday, January 4, 2018

New strength sets in the S&C program

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Since we believe that strength is the most important skill in fitness, we always make sure that there is some strength work programmed every day. It's been a core factor of our programming since the beginning - and something that differentiates us from other gyms.

Every once in a while we review our strength program and make a few tweaks. It's been a while since we made any changes, the last major update was last December. At that time we had lots of new folks joining the gym and I wanted to make sure that we focused on the core lifts (read: lots of squatting), and I dropped the frequency of the harder-to-teach stuff (read: snatches).

I realized that maybe I took too much overhead and shoulder work out of the program, so it's been rebalanced a bit. You'll still get a bunch of squatting and pulling, but I've included a little more overhead work. I've also tweaked the interset skill work to be a little more strength and power based and a little less tricky (read: windmills).

There's also a special surprise tomorrow - a new lift we typically don't do.  You can thank Isabella for that one.


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 8-5-3x5


5 push-ups between sets

Group Workout

6 rounds of the complex:
1L, 1R - Kettlebell Clean and Jerk, overhead squat, Turkish get up.  
*Challenge yourself with a heavy weight.  


5 rounds at a challenging weight:
5L, 5R Kettlebell Thrusters 
10 goblet squats


2 minute double kettlebell rack hold


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