As you all have noticed there have been a few changes at the gym. While we have some coaches leaving us for new ventures, we are very excited to have new faces on our coaching team.  We wish all our exiting coaches well as they start a new chapter in their lives and are so grateful for their contributions to the gym.

There have also been changes in the workouts. We have more Olympic lifting showing up before and during the workouts. The workouts will cycle through gymnastic/body weight, metabolic conditioning (cardio), and weighted. While a muscle group might be repeated two days in a row it will be a different modality and/or a different intensity. Recovery days are essential for this type of training. Proper scaling is also important. Stay true to the movement and the intensity level.

Why more Olympic lifting? Training the Snatch and Clean and Jerk help develop speed, strength, flexibility, balance, coordination and power. The lifts before the workouts will be based on the Conjugate Method. Limited sets of singles or fewer reps to build strength and segmented/modified positions to work on technique but not take too much from the workout. This also allows for work on both lifts during the week.

As for the Powerlifts like Back Squat, Press, and Deadlift those will often appear in waves for strength building and accessory work . The current cycle is from Wendler 5/3/1. It repeatedly runs in 4 week cycles with a deload week. The idea being to slowly increase your percentages.

Lifts and workouts will use 4, 6, 8, and 12 week cycles. We are currently working on Snatch and Clean and Jerk in 4 week cycles. Everything revolves around the Open and just getting better and stronger. Go by feel with the lifting. It may say 90% but make sure you feel 90%. The lifts should be strong and successful. Build strength with good technique.

Thursdays will remain a makeup/mobility/off day. However, a light workout or lift will be programmed for those not wishing to use that as an off day.

We hope you enjoy the new programming. We want to challenge you to push harder and get stronger. Be successful, push your boundaries, work your weaknesses but most importantly have fun.