*Gym Updates and Thoughts 3/30/20 HERE

For the Power Programming we will be posting M/W/F. This will be strength/accessory work only, you can pull from the other programming as deemed fit to add in conditioning and any additional work you’d like to do. For the next 12 weeks, we will be working through 3 x 4 week waves. This will be a step loading program, simple, basic, generally pretty affective especially for the beginning to intermediate lifter which is where most of us fall. In each 4 week cycle, the start of the program will be low volume on the main compound lift and high volume on the accessory (relative for the workload), and these will each change directions over the 4 weeks. For the main barbell lift for the next 4 weeks you are going to pick a weight and stick with it, your barbell weight should not change and should be fixed for the 4 weeks. The programming is written out much like it would be structured in class to keep flow and movement. Lastly for this program, it’s not going to be about big weight, but more building into some high volume barbell work. Have fun!

WOD:

1a) 0:00 – 9:00 – Back Squat – Every 3:00 x 3 sets: 7 Reps @ 60-70%

Pick a weight that is moderate in effort, should be challenging but no where near a max effort. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7.

1b) 9:00 – 15:00 – Barbell Reverse Lunge – Every 2:00 x 3 sets: 20 Alternating Reps

If you Back Squat, then perform these in the Front Rack, if you Front Squat, perform these in the Back Rack. Load as deemed fit.

1c) 15:00 – 21:00 – Sumo Stance Good Morning – Every 2:00 x 3 sets: 15 Reps

Focus on good control down and snapping open aggressively. Focus on position and activation over load. Load as deemed fit.

1d) 21:00 – 24:00 – Hip Thrusts: 3 minute AMRAP

These are with just your bodyweight. Perform each rep with a 1 second hard contraction/hold at the top.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE