BUILT PROGRAMMING

CURRENT TRAINING PHASE

OCTOBER - NOVEMBER

In the next 7 week phase, we're cycling back to some heavy deadlift work that will get mixed into both metcons and as stand-alone heavy days, and continue our gymnastics progression moving on to a kipping HSPU and “bar pull” bias. Expect to see a little more olympic weightlifting (snatch and clean and jerk) mixed into the phase, and as always, more than enough intensity to go around!

Heavy Days: Deadlift

Heavy-day deadlift work this phase will be low rep with some Post Activation Potentiation (PAP) power work in between heavy sets. On other weeks, expect to see the deadlift in a conditioning piece, either at a % of an athlete’s 1RM, or at a fixed weight.

Gymnastics Focus: Bar Pull & Kipping HSPU

We have progressed from strict movements, to simple kipping movements, and are now moving onto more dynamic kipping gymnastics movements. “Bar Pull” is our term for pull ups, chest to bar pull ups, bar muscle ups, and comparable pulling gymnastics movements.

Mixed Modality Cardio

Our hope is that the confidence and fitness athletes have gained after a summer of running will translate to improvements in capacity not only on other machines, but other monostructural movements like burpees, box jumps, double unders, etc. Expect a weekly dose of pure cardio.

What Else?

The above categories only account for 3 of the 6 training days we provide, so expect our other training days to follow a GPP approach where we ensure athletes get a mix of everything they need throughout the week: long, short, heavy, light, benchmarks, high skill, grunt work, and everything in between.