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Programming Movements 9/6-9/11/2021

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STRENGTH CYCLE INFO!

WEEK 7 of 8 for our RUSSIAN STYLE STRENGTH CYCLE (DELOAD WEEK)


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).

ANNOUNCEMENTS:


Schedule Changes!

  • Monday, Wednesday, Friday: NOON CLASS ADDED

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

  • Click HERE to see our full schedule.

The Wild One Triathlon!


MONDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Row

  • Pull Up

  • Shoulder To Overhead


TUESDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Run

  • Squat Clean


WEDNESDAY


STRENGTH:

  • Back Squat

CONDITIONING:

  • Wall Ball

  • Deficit Push Up

  • Dumbbell Overhead Lunge

THURSDAY


STRENGTH:

  • Shoulder Press

CONDITIONING:

  • Bike

ACCESSORY:

  • Handstand Hold Progress

FRIDAY


STRENGTH:

  • Deadlift

CONDITIONING:

  • Power Snatch

  • Squat Snatch

  • Bar Facing Burpee Over Bar


SATURDAY (9/11 Fitness With Friends Tribute Workout)


CONDITIONING:

  • Row

  • Thruster

  • Pull Up

  • Lateral Burpee Over Bar

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