Programming details; Cycle #7: 8/14 – 9/10, 2017

Cycle 7 Programming details: August 18th to September 10th.

The primary lifts on this cycle will be as follows:

  • Front Squat + Jerk complex
  • 3 Position Clean
  • Single Leg Squat variations
  • Snatch + Overhead Squat combo

The secondary focuses will include:

  • Barbell cycling with the Clean and Snatch,
  • Higher rep range presses with all shoulder to overhead movements,
  • Goals of increasing range of motion in shoulder flexion and extension through dynamic mobility drills,
  • Russian Rope climb technique and supportive strength drills,
  • Increase in single arm KB and DB movements to improve cross-body coordination and single arm stability,

There is more of a focus on Weightlifting variations in this cycle.  Through the touch and go 3 position Clean, Snatch/OHS complexes and choosing WODs with higher rep range weightlifting movements; you will see a secondary emphasis on barbell cycling.

The single leg squat variations will help improve balance, coordination, glute and hamstring strength as well improve your ability to stabilize in any double leg strength movement.

By increasing and improving healthy range of motion in our shoulders you will able to utilize more of your strength potential and at the same time injury proof a vulnerable joint that often times gets put into poor mechanical positions on a daily through many hours of sitting.

*The addition of the“Bonus Grind work” will be available to any athlete looking to do more work after class.  The Grind work will always compliment that week’s workload and should be done after you have completely recovered from class. Weeks 1 and 2 and weeks 3 and 4 will be similar if not repeats.