Over the last few weeks, I have had the pleasure of starting, coaching and programming for our Barbells, Bodybuilding and Cardio Club. This summer has been a blast! From watching you guys push it at the Bluffs, to seeing you throw heavy weight around and just having fun while working out with friends; it’s been my pleasure caching you through it all. With that said, we are coming up on the end of our time together…for now!
This Saturday, August 24th will be the last session of Barbells and Bodybuilding. I will be having an extended 90 Minute Class where we will be maxing out! Testing your Back Squat, Bench Press and your Deadlift! Whether you’ve been with us all summer or this is your first class, please come out and join us for one epic lifting session.
Wednesday, August 28th will be the last session of our Cardio class at the Bluffs. 6 am sharp! Let’s get after it 🙂
The BBC club will return, in the meantime, I’ll be working on ways to keep our lifting sessions going – check with me personally, if you’re interested.
Up next, our Running class will return and we’ll be moving into cycle 21 (keep reading below)!
Here is Cycle 21’s Test Week:
Monday Glycolytic priority (e.g. couplet) (3-7 min)
In 90 seconds Complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters
Rest 2 Minutes Between Rounds
Score = Total # of DB Thrusters
Tuesday Strength/Power priority
3 Rep Max Front Squat
Wednesday Endurance priority (30-40 min)
“Big Ass Buy In”
In 30 minutes Complete:
1 Mile Run
3 Mile Assault Bike
Then, with time remaining: AMRAP D-BALL Ground-to-Over Shoulder (100/70)
Thursday Lactate shuttle and/or Barbell complex priority (6-15 min)
Box Jump Over (24/20)
Power Snatch (95/65)
*Time Cap: 13 Minutes
Friday Bodyweight priority (15-30 min)
6 Burpee Box Jumps (24/20)
4 Bar Muscle-Ups
As we dive into Cycle 21, here is quick little snap shot/reminder of how our cycle will go. This cycle will be 14 weeks: The first week will consist of the above 5 tests, that will challenge you in various ways. Once we establish your baseline (based off your performances during this week), the next twelve weeks will take exposures of skill work and strength; practice, competition and mental toughness workouts, to help you better perform when we retest!
Although we as coaches, go into every cycle hoping you’ll reach your goals, perform at your best during test week and hit those PR’s that you have been chasing; we ultimately want to create balance by exposing you to…
“The Simple Seven:”
Regardless of what Test Week will throw at us, exposing you all to basic human movements will create a healthy balance in your body and allow for you to continue your physical practice until the day you die. Intentional Sustainable Growth is our motto and we as coaches will guide you to the best of our abilities.