Hey everyone, I always try and make an effort to give you guys a little update on shifts in our programming structure. It seems like tons of you are enjoying the moderate change to the Thursday programming, and people are loving the Fitness/Sport programming structure change on Wednesday. Those will stay the same. As always our Met-con’s will be “all over the place” in terms of movements, in addition, you can continue to expect that Monday’s will be a lower body intensive day, with nothing overhead, and really no shoulder work at all. For the next 12 weeks you can expect the strength structure to look like this.

Fitness

Monday – Front Squat/Back Squat

Tuesday – Monostructural Conditioning Coupled with “Grunt” work (Carries, Sleds, etc)

Wednesday – Blended Conditioning/Strength piece geared to the Upper Body

Friday – Deadlift + Single Leg Work

Sport

Monday – Front Squat/Back Squat

Tuesday – Olympic Weight Lifting

Wednesday – Blended Conditioning/Strength piece geared to the Upper Body

Friday – Olympic Weight Lifting

Competition

Since this programming basically addresses everything, and doesn’t emphasize any specific thing, it will continue as such. If you feel like you have a specific weakness that needs serious attention, I suggest you follow the programming a week behind and trade it in for something else where appropriate.

– Jade