This week we start our Cycle 1 – Phase 1 programming for the 2018 – 19 calendar year. The closer you follow it, and the more diligent you stay, the better your results will be. Do not cherry pick. If you see something you don’t want to do consider it a challenge! This cycle will be all about building up a base of strength in both the lifts and gymnastic movements.  Some things we will see more of this year that we will works towards better proficiency in will be: OHS, Handstand Walks, and Rope Climbs. In addition, more mid-back strengthening and high rep double unders will be a center focus of development this year. I thought long and hard about where everyone needs to improve not just amongst Precision but in general. It should be a fun year and as always the plan will evolve as we go. See you in the gym!

Fitness – Strength – Community

400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Ext.
10 Snatch Pulls

3 Rounds (At a walking pace)
7 Strict C2B Pull Ups
10 Landmine Rows w/ Rope
10 Behind the Back Power Shrugs
7 x 1
*Work to 1RM.
For time:
30 C2B Pull Ups
30 OHS (95/65) (75/55)
20 Bar Muscle Ups
20 OHS (135/95) (115/75)
10 Ring Muscle Ups
10 OHS (185/135) (145/95)

3 Rounds (At a walking pace)
7 Strict Pull Ups
10 Landmine Rows w/ Rope
8e DB Bent Row (Thumbs In)
front Squat
4 @ 65%
4 @ 70%
2 x 4 @ 75%
4 Rounds
20 Push Ups
20 Front Squats (95/65) (75/55)
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