Welcome to our new 9-week programming cycle!

Mondays will continue to be our “lifting only” day and we have a new structure. We will be working with a 3-week progressive overload as they are highly productive. This means we will be seeing the same movement for 3 weeks straight, then change things up for the next 3-week block, and so on. Be sure to track you numbers for both lifts as you will need those moving forward the next few weeks.

Part 1
Front Racked Alternating Lunge
12-12-12-12

Part 2
Hang Power Clean
3-3-3-3

Accessory Work
For quality:
3x 8 Dumbbell Floor Press, pick load
3x 10 Curl Grip Barbell Rows, pick load
3x 15 Plate Sit-up (plate OH)

Post Work
Pigeon Stretch – 2 min/side
Banded Lat Stretch – 1 min/side
Foam Roll Trouble Spots – 3-5 min