Congratulations to everyone who PR’d over the last 2 weeks! Quarter 1 was designed to give us a solid base to build off of. It focused on basic strength development in our core lifts: back squat, front squat, dead lift, clean, jerk, snatch and thruster. It placed emphasis on developing supplemental muscles needed to do gymnastics movements and worked on your body’s overall stability. In addition, extra attention was placed on developing one’s lactic threshold and overall endurance.

Today, we start Quarter 2, which will continue to build upon what we established previously in Quarter 1. However, now strength and capacity increases will become the primary focus. We will also progress on our supplemental lifts and stability movements to better our gymnastic capabilities. In addition, some muscular endurance work will be thrown into the programming. In addition to this, further emphasis will be placed on lactic threshold work as I believe it should be part of training year round. All this will lead us into Quarter 3, which will hammer on capacity and muscular endurance in prep for the Open.

Here is to the next quarter with testing to commence in December. Back to some fun programming today. Keep working hard towards your goals. Let’s get it!



Some small adjustments were made to the Macro Calendar for the 2015-2106 training year. However, you can clearly see where we are at and where we are looking to go. 


100 Jump Rope Singles


3 Rounds

10 Pass Through’s

10 Good Mornings

10 Front Squats

10 High Pulls

10 Bumper Jacks


Hip Mobility


Front Squat

7 @ 65%

5 @ 70%

3 @ 80%

*2 Rounds (7,5,3 then 7,5,3 again)




50 Double Unders

1 Clean & Jerk

*Add 5-10 lbs. Each Round

**Score = Last Weight Successfully Lifted.


Roll & Stretch

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