Where did the time go?! We are nearing the end of our Front Squat, Pullup, Jerk focus and it’s time to retest, and though we’ve just started testing, many of you have already PR’d, congrats! Because we have been building towards PRs, I didn’t want to give you only one shot, one workout or one way to so, but several chances! As you might have noticed we’ve started repeating workouts from earlier this year, and you can expect a few more over the next two weeks. There are still many chances to PR to come!
This was a our first time trying a focus like this in programming. While we hope you had fun, we also hope that you saw positive changes! I know as the programmer I learned a lot, I am excited to take those learnings and apply them to the next cycle!
To help you make the most our of the rest of focus, here are a couple of spoiler alerts for the next two weeks to help you make sure you can get in an retest in some way shape or form.
Friday: 3 rep max split jerk
Saturday: Partner or Hero
Monday: limited classes for holiday, expect Hero or partner workout
Tuesday: Baseline and Goat work. (Goats are things you are baaaaaad at. Ok, lame goat jokes aside goats are just weak links and this is your chance to come in an work specifically on ONE.
Wednesday: Max Effort Clean and Jerk
Thursday: MBS Mile and other short max tests
Friday: Max Effort Front Squat and WOD repeat from early June
Tuesday: BENCHmark Girl….hmmm which one?
The next focus will have decided to focus on 2 specific things instead of 3 to help keep variety and more accessory movements etc. Ultimately our goal to make you better humans, stronger, hard to kill, more useful in general type of people. Going back to some basics and see how the less basic movements improve along the way.
Here is what the next 2+ months have in store for you!
Focus 1: Bench Press
What you’ll see: You’ll see the Bench or some variation each week. Along with complimentary movements like pushups, dips, planks and more.
Focus 2: Deadlift
What you’ll see: The deadlifts and it’s variations deficit, sumo, fat bar, back squats to name a few. Not to mention work with rows, good mornings, and more.
With the weightlifting movements you will start out seeing lighter weights, and once again prioritizing good movement before load. Going heavy isn’t going to happen for some time so take this time to back off and work on those adjustments need to make us better in November (or sooner!).
Class flow will be about the same. Daily programmed warm ups, 10 minutes of stretching at the end, etc. Saturdays will continue to be longer, sweaty, and/or partner workouts. The rest of the week will have mixes of short and long metcons, along with strength focused workouts.
Again we hope you saw improvements in you Front Squats, Jerks and Pullups over the last 2 months. We are excited to keep the momentum as we roll into the next cycle!
Please message me if you have any questions, and lets get training!