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July was a jam-packed month, so before we start looking ahead at what’s to come, let’s first take a look back at everything we accomplished last month.
We have to start off by highlighting the start of our third strength cycle, which is all about the Snatch and Clean & Jerk. We kept things simple, working on building percentages week to week with triples, doubles, and singles before testing a 1RM for both movements in August!
We also changed from Phase II, which was focused on longer GRIND workouts, to Phase III, which is going to be all about SPRINT workouts. We will still see a variety of workouts across the weeks, but the focus will be dropping the hammer 1-2 times per week. We saw a focus on the Pull-Up, chest-to-bar, and Bar Muscle-Up, along with tests of a new Benchmark workout/ Hero workout and a retest of the Filthy 50 from April.
I told you it was a full month! Let’s look ahead to August and see what’s in store!
Looking at August, let’s first mention the three things that will carry over into this month. First, we will be finishing our Oly cycle with our heavy 1RM tests the week of 8/12.
We also will be continuing with our Phase III SPRINT focus, which means we will see 1-2 faster workouts each week to build everyone’s anaerobic base.
Lastly, we will still see 1-2 Flex Finishers per week to carry us through the second half of summer. Looking at some changes in the programming, we will have a greater emphasis on the Push-Up and the kipping handstand push-up. We focused on Strict HSPU in June, took a slight break in July, and now we are going to use that shoulder strength and add in some kipping!
We will also test Nancy as our Benchmark for the month and retest Kelly from back in May. On top of those workouts to look forward to, we will also see another classic benchmark, Supersonic, and a new Hero workout for this month! Let’s keep our foot on the gas this month and keep training hard!
Olympic Lifting Cycle (through 8/18) (Snatch + Clean & Jerk)
August Weekly Workout Commitments
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