Barbell Front Rack Step-Ups
3 x 8e
Use a “faster up-slower down” tempo. Start light enough to build in load over the next 3 weeks.
Back Squat
Heavy 3
Use a “faster up-slower down” tempo. One work set. NOT a 3R. Go by feel and leave 1-2 reps in the tank.
Post loads to comments.
Week 1 of 6
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Tabata Burpees
8 Rounds:
20 Seconds of Max Burpees
10 Seconds Rest
Post total reps to comments.
Here’s a new vid starring Captain Osorio from our friends at Inside the Affiliate. It focuses on our movement quality scale, and it’s a really cool window into how our coaches help you move better!
Upcoming Training Cycle Template
Training Cycle Dates: M 7/22/19 – S 9/1/19 (6 weeks)
Goals: Building from the previous cycle and continuing with regular aerobic work, we’ll be adding a day of aerobic interval training to the mix. Continuing with unilateral work, we’ll have a dedicated single-limb lower body day and a carry day, which will both progress through repeated exposures of the same movement over a few weeks. Deadlifts, Squats, Olympic lifting, strict upper body work, and of course metcons of varying time and modal domains will also be part of the cycle. Plus, we’re bringing back opportunities to develop/refine higher skill movements during warm ups and dedicated skill sessions…Get stoked!
Monday: Lower Body Unilateral + Squat
Weeks 1-3
Barbell Front Rack Step-Ups:
3 x 8e
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.
Back Squat:
Heavy 3
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Ho by feel each week and leave 1-2 reps in the tank.
Weeks 4-6
Rear Foot Elevated Dumbbell Split Squats:
3 x 8e
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.
Front Squat:
Heavy 3
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel each week and leave 1-2 reps in the tank.
Tuesday: Power Clean + Aerobic Interval Metcon
Weeks 1-6: Varied exposures
Not high-intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!
Wednesday: Carry + Metcon
Weeks 1-3
Farmer Carry:
30 seconds x 1-2 sets
Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to your bodyweight or above. The “gold standard” is 2x bodyweight for 30 seconds.
Weeks 4-6
Single-Arm Farmer Carry:
30 seconds x 1-2 sets
Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to half your bodyweight or above. The “gold standard” is body weight for 30 seconds.
Thursday: Snatch + Metcon
Weeks 1-6: Varied exposures
Friday: Deadlift + Aerobic Metcon
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 5
Week 5: Heavy 2, 90% (of today’s double) x 2
Week 6: Heavy 1
Use a “faster up-slower down” tempo for weeks 1-5.
Saturday: Monster Metcons
Partner workouts!
Sunday: Upper Body Strict Pressing and Pulling + Metcon
Weeks 1-3
Seated Dumbbell Press + Strict Pull-Ups Superset:
3 x 8-10
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Use band assist, partner assist, or add weight to the Pull-Ups as needed.
Weeks 4-6
Superset Dumbbell Bench Press + Ring Rows:
3 x 8-10
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Change the angle of the body, slow down the negative, and/or add a weight vest to make the Ring Rows more challenging.
News and Notes
- Did you lose a MetroCard with some money on it a couple of weeks ago? A very kind member found it in our coatroom, and we’d like to get it back to you. Contact the front desk with the approximate dollar amount on the card to claim it.
- 12pm Pilates is cancelled this Sunday, July 28th.
- Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session TOMORROW at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Register HERE!
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When NYC Is Your Gym NY Times
How to Be a Beginner Outside
Day one of starting strength cycle is always a new semester. New kids, new rhythms (back when I was a young fella, there wasn’t no 608 …). Good fun. Skwaat 165, Bench 150, both 3 sets of 5, Chins 5, 5, 3.
Also, in a private moment, Keith will readily admit he’s from another planet, but if you are at all curious about Active Life, I would heartily endorse checking it out. I felt that it was a very good way for me to really test what was limited and push it / pull it / into some good habits. And there were very novel movements that I hadn’t really encountered elsewhere, like single-leg deadlifts. Really actually pilates movements, but with barbells, leading to extra fun. More to the point, it got me really retooled to a welcome degree, and has me very focused on deliverables for Jeremy Skool.
8am LEG DAY with Lauren
Step ups to 85lbs, might do 90lbs next week
High bar back squats 215lbs, focused on going as deep as possible
Burpees 7 per round x 8 = 56
I wonder if the members at this gym realise what an exceptional coach this guy is!
This philosophy is alive and well at my box, but the idea to put it in a measurable matrix is new to me, and it’s one I will definitely use.
Every coach/owner should follow this consistently.
🙂 agreed
Thanks Chris!