New Programming Template: May-Jul

May 18th to Jul 7th

We'll be starting into a new block of training next week. Here’s a sneak peek at the next 8 Weeks. 

Weekly Biases
Monday: Bodybuilding Supersets
Tuesday: Front Squat
Wednesday: Varied
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Varied

If you fancy a bit more detail keep reading...

Mondays, Tuesdays, and Fridays have dedicated strength progressions. These days will also include a second segment (Metcon or Assistance).

Varied days will include one CrossFit Benchmark or classic workout per week. Olympic Lifting (Snatch, Clean, Jerk) exposures will mainly focus on cycling submaximal loads. In addition, varied days will build double-under skill development, higher volume bodyweight gymnastic capacity, and with the weather improving we’ll see more running.

Bodybuilding Supersets (Monday)

On Monday each week, we’ll alternate through the following:
WK 1, 3, 5 & 7: Strict Chin Up EMOM + Superset: DB Bench Press + BB Romanian Deadlift
WK 2, 4, 6 & 8: BB Pendlay Row + DB Rear Foot Elevated Split Squat

These days will typically incorporate a second segment (Metcon or Assistance).

Front Squat (Tuesday)

We’ll be using the following progression for the next 8 weeks. Starting with moderate weight sets of 10-12 reps and gradually progressing towards heavier sets of 3.

WK 1: 3×10-12
WK 2: 3×8-10
WK 3: 3x8-10
WK 4: 3×6-8
WK 5: 4×4-6
WK 6: 4×4-6
WK 7: 3×3-5
WK 8: 3×3

These days will incorporate a second segment (Metcon or Assistance) with a slight bias towards improving capacity on everyone’s favorite exercise… thrusters!

Floater Strength Day (Friday)

You’ll see Monday supersets and Tuesday Front Squats on the menu each week, in addition to Deadlift and Strict Press options. If you have a long-term goal that you want to make progress on, this is a great day to spend time on it. These days will incorporate a second segment (Metcon or Assistance).

We really hope you enjoy this next block of training! Move well, work hard and have fun! James