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Programming Movements 8/16-8/21/2021

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THE MINI ONE TRIATHLON IS THIS FRIDAY!

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NEW STRENGTH CYCLE!

WEEK 4 of 8 for our RUSSIAN STYLE STRENGTH CYCLE


STRENGTH CYCLE NOTES:

  • 8 Weeks Long - We will perform a version of the Russian Squat Cycle with 4 lifts:

  • Back Squat

  • Deadlift

  • Bench Press

  • Shoulder Press

  • 2-4x's Per Week - This means that we will have 1 strength piece with a longer Metcon on someday's, and on others, we will have 2 strength pieces with a shorter Metcon. The plan will be to perform strength sessions before or after the metcon to hit different stimulus (lifting when fresh and under fatigue).

  • Gymnastics Work 1x/Week

ANNOUNCEMENTS:


August Schedule Changes!

  • Monday, Wednesday, Friday: NOON CLASS ADDED

  • Tuesday & Thursdays: 630P ONLY AVAILABLE ON THOSE DAYS

  • Click HERE to see our full schedule.

Mini One Triathlon!


MONDAY


STRENGTH:

  • Back Squat

CONDITIONING:

  • Row

  • Toe To Bar

  • Burpee


TUESDAY


STRENGTH:

  • Bench Press

STRENGTH:

  • Clean & Jerk

  • Pull Up

  • GHD Sit Up


WEDNESDAY


STRENGTH:

  • Deadlift

CONDITIONING:

  • Double Under

  • Dual Dumbbell Thruster

THURSDAY


STRENGTH:

  • Shoulder Press

CONDITIONING:

  • Bike

  • Hand Release Push Up

  • Sandbag/D Ball Over Bar


FRIDAY - THE MINI ONE TRIATHLON


CONDITIONING:

  • Burpee Over Bar

  • Clean & Jerk

  • Snatch

  • Row

  • Bike

  • Run


SATURDAY


CONDITIONING:

  • Coach Travis's Choice

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