MON: July Programming Prep

It’s Monday. It’s a new month. It’s programming prep day, baby!

Here’s everything that we have in store for you over the coming month.

Cycle

  • MONDAY: Varied
  • TUESDAY: Pull-Ups
  • WEDNESDAY: Front Squat
  • THURSDAY: Varied
  • FRIDAY: Jerks

Primary Lifts

Absolute Strength: Front Squat

Place the hands outside shoulders and elbows.

  • Why? Elevates the chest and sets scaps in the proper spot resulting in a better bottom position.

“Elevator” knees move forward, hips stay more under the bar.

  • Why? Keeps the bar path vertical and balanced over the midfoot, and the training stress on the quads.
    • Watch for loss of tension in bottom position (lats and hips).
  • Leading with the hips on concentric (standing up), bar shoots forward, elbows drop, back rounds = yucky.

Strength-Speed: Jerks

“Aim with the shoulders.”

  • Why? Enforces bar secured to the shoulders through the dip. If we focus on the shoulders, we don’t let them drop (translates to elbows)

Use the glutes to propel the bar.

  • Why? All upper body power is derived first from the lower body.

“Punch and squeeze” when locking out overhead. 

  • Why? To create tension in lockout and a safer overhead position on the lumbar. 

PPBs

In July, we’ll be working on the following Personal Progress Benchmarks in the first and final week.

  • Biathlon: 800m Row + 800m Run
  • Strength Endurance 4: Max Push-Ups in 5 Minutes

This is the second time we will have performed the five minute push-up test, so you should have a baseline from which to operate!

Keep using the tracking app and logging those results, guys and gals.

-Julianne

Monday, 7.2.18

First, for Structure.
10 Piston DB Bench
80m Unilateral Farmer Carry
Complete 1 set very 4’ for 16′ 
—
Then, for PPB. 
“Biathlon”
800m Row
800m Run
For Time.