04/06/14: Sunday Update

Strength Bias – For the next 12-weeks we will be biasing the program to focus on strength, specifically in the front squat, power clean, and press.  You will notice a theme each week with these lifts as we will be following a linear progression and increasing your %’s each week.  Last week we tested a 1RM in all three of these lifts.  If you have not done so already, please try to max out this week, either Thursday or Sunday.

Barbell Club – Starting Monday, April 14, we will be starting a Barbell Club @ 908. Tentatively the classes are scheduled to meet on Monday and Wednesday nights @ 8:30pm.  Jake and Pat will be running the club which will begin with heavy emphasis on powerlifts (squat/deadlift/press) and shift mid-way through the 10-week cycle to focusing on olympic lifts.  There will be a total of 20-classes and the cost for the program is $200. It is a progression so you cannot pay for drop ins or hop in halfway.  You must commit to all 10-weeks.  We are capping the barbell club, so spots are limited.  If you are interested in signing up, please email [email protected].  Jake and Pat have been working on the programming for a long time, and I think it is going to be a huge success.

The strength portion of each day will be listed each Sunday with the conditioning portion being TBA.

  • Mon – Front Squat
  • Tue – Strict Pull Up / Ring Dip
  • Wed – Dumbbell Press
  • Thurs – Optional 2nd Squat (Back)
  • Fri – Power Clean
  • Sat – Conditioning Only
  • Sun – Optional Snatch Work

5 thoughts on “04/06/14: Sunday Update”

  1. YESSSSS!!! Lifting heavy things is my favorite. Love the progressive strength programming.