Weekly Bulletin

Weekly Bulletin

Weekly Bulletin

Sunday 4th September 2022

Am very much looking forward to starting our 12 week strength cycle. The first phase of this we will be working to a specified tempo and working off percentages of your 1rms. We are going to be focussing on 3 key exercises, Squat, Bench and Deadlift. I highly recommend using boxmate (if you're not already doing so) so record all your weights and scores so you are able to monitor your progress and also it will work out all your percentages for you. Please note that for the next 12 weeks we will be Squatting on Mondays, Benching on Wednesdays and Deadlifting on Thursdays with the catchup session on Friday to do any that you might have missed, I would recommend attending the LongWods on a Tuesdays also as this will be great for your recovery. For those of you lacking a little motivation as we come out of Summer, now is your chance to get stuck into something.

NEXT WEEKS PROGRAMMING;

MONDAY;
Back Squats + 3RFT

TUESDAY;
Handstand progressions (3/3) + LONGWOD
Weightlifting- HANG POWER SNATCH + PUSH JERKS

WEDNESDAY;
Bench Press + Rows + 10 AMRAP

THURSDAY;
Deadlifts + 15 EMOM

FRIDAY;
Catchup + 5RFT

SATURDAY;
Saturday Hustle- TBA

SUNDAY;
Sweat- TBA
Weightlifting- 2 POS CLEAN + FRONT SQUATS