Man, the sumo deadlifts are getting heavy! Three sets of five this week at 85 percent felt good, but heavy. I’ve seen so much improvement in our students’ technique and strength throughout the cycle and it is exciting to think about where we will be come Retest Week. Speaking of which, Retest Week is coming soon. We have three weeks of training remaining in Cycle 18 and then we will hit the final Retest Week of 2018.


As we come to the conclusion of Cycle 18, I would love to know: (1) How are you feeling? (2) Are you progressing? (3) How do you know? If you set any personal goals at the beginning of the year or the beginning of this cycle, do you feel like you’ve made progress and how are you tracking that? Are you using the Reflection sheets to track it? Personally, my training priority for Cycle 18 is to train every day of the bench press and sumo deadlift cycles and to train on every day that includes gymnastics pulling or pushing. I’ve been very consistent with those priorities (I know because I log my training and I review my reflection sheets) and I can tell that it is paying off. Will I pull 405 pounds when we retest the deadlift? I don’t know for certain, but I do know that I have put in the work to set myself up for success.


We won’t do another full cycle of training in 2018. We may have a mini cycle that carries us through from Thanksgiving into the new year, but the Cycle 19 won’t start until 2019. That gives you about 6 weeks of time to reflect on 2018 and have a conversation with your coach about setting some goals for next year. It also gives us coaches an opportunity (if you will have those conversations with us) to design Cycles 19, 20, and 21 with your personal goals in mind. Some things are evergreen: everyone can get stronger and more stable in the overhead position, everyone can benefit from a stronger core, everyone can use more energy systems training. Those are things that will never not be considered when we design a training cycle. But if you guys have personal goals that tend to bunch up around certain specific training stimuli, the coaches would love to incorporate those things into the programming.




A) Squat Mobility (10 minutes)

B) 6 Rounds :30:30

     Blocked Kip Swings / Kipping PUs

     Alternating Pistols

C) 7-10 Sets for Quality Load:

     1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS

     Rest ~ :90 between sets



A) Bench Press

     PEAK 5X5 @ 80%

     BASE 5X8 (BY FEEL)

B) 5 Cycles FQL:

     3 BB Push Press + 2 Jerks + 8 FR Lunges

C) Reflection


     Team shuttle run relay (teams of 3 or 4)

     Accumulate as many 10m shuttles as you can

***Join us for a FREE Performance Breath Class on Friday from 12:00-12:30pm with Tanya Bentley***


We have had a representative for a new vendor stop by Oak Park recently and I wanted to bring the community’s attention to their product. The vendor is Kettlebell Kitchen, and what they offer is similar in many respects to Territory – a prepared food delivery service.


From what I have seen, there is a bit more flexibility in the meal plans than what Territory offers, and there are options that are more calorie dense than the usual Territory meal. From what I have tasted of their food, I like it more. Jamie enjoyed it and Kenny did as well. 


We are considering adding a Kettlebell Kitchen refrigerator at Oak Park – perhaps in addition to, or perhaps in replacement of the Territory fridge. If any of you are loyal Territory customers, I can get you in touch with the Kettlebell Kitchen rep so he can give you some discount codes to try out their food. I don’t think we are sold on them yet – that will depend heavily on whether the community likes the switch. *IF* we switch, we will give you a lot of notice and we will have Kettlebell Kitchen come out to the gym and bring samples and help you transition from Territory.




A) 2 Rounds For Time:

     800m Run

     30 Pull Ups

     40 Push Ups

     (18-Minute Cap)

B) Reflect (5 Minutes)

C) Sumo DL

     PEAK: 3 x 5 @ 85%

     BASE: 5×5 (by feel) 




For time:

1500m Row

20 Power Cleans (135/95)

20 Push Press

20 Back Squat


(12:15 cap)