Alright a lot to chat about today. First of all as most of you should know, we are beginning a new cycle this week.

Upcoming Cycle

Cycle goals:

-Squat twice a week (try and make a priority of coming to at least one of these days each week!)

-Continue with set/rep variety in barbell strength work

-Stay Awesome!!

Monday: Press + Deadlift + Conditioning

Wednesday: Backsquat(Low bar) + Conditioning

Friday: Power Clean + Conditioning

Saturday: Front Squat + Conditioning

Press Cycle

3×5 Linear Progression
Last exposure is a 1-3RM test

Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 8 (Start with the weight you did your first 5 in week 3 of last cycle)
2 – Heavy 5
3 – Heavy 5
4 – Heavy 3
5 – Heavy 3
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test

Low Bar Back Squat Cycle

Increasing loads through the 8 week cycle, 3 work sets
1 – 3×8
2 – 3×8
3 – 3×8
4 – 3×5
5 – 3×5
6 – 3×5
7 – 3×3
8 – Test 1-3RM

Power Clean Cycle

We’ll use Every Minute on the Minutes (complexes, multiple reps, touch-and-go reps), and on some days, just the conditioning during this cycle to increase proficiency, strength, and stamina on the lifts.

Front Squat Cycle

Increasing loads through the 8 week cycle, 3 work sets

1 – 3×8
2 – 3×8
3 – 3×8
4 – 3×5
5 – 3×5
6 – 3×5
7 – 3×3
8 – Test 1-3RM

The next thing to discuss is the fact that there will be a new class time being tested in the rotation. We will be adding a 10am class to the schedule on Monday, Wednesday and Friday. This will not change any of the other class times, so you don’t need to worry if there is a time you frequent and works well with your schedule so far. I’d also like to remind you folks that if there is a time you’d like to see please never hesitate to voice your opinion. I’m always open to ideas and requests that you think would make for a better experience at the gym.

Also now with December starting soon, we will have two new warm ups:

Warm Up 1

3 Rounds of:

:30 Sec Prone plank

8 Reverse lunges, each side

10 Ring Rows

Warm Up 2

3 Rounds of:

15 Hollow Rocks

10 Air Squats

6-12 Push Ups

4-8 Pull-Ups

What to do before or after
There is a 10 minute cap on these warm-ups.  If you finish early take a water break then you can do some quick soft tissue work like foam rolling or stretching.  For folks who arrive early to the gym, this would also be a great time to mobilize a difficult movement or foam roll/LAX.

Now finally, on to todays work.

Strength: Press e1/8

3×5

Be conservative about your starting weight, pick something you will be able to add weight to the bar for the next 8 weeks.

Deadlift e1/8

Working up to one top set of 8 reps(Start with the weight you did your first 5 in week 3 of last cycle, October 5th).

Assistance: 2 Rounds NFT of:

8 Barbell Roll outs or AbWheels

3 KB windmills, each side

30 sec Palloffs Hold, each side