New Programming Block at MadLab School of Fitness

Howdy folks.  Sheppy here.  Time to change up our 6 week programming cycle again. 

Big shout out to Andy for designing this last block for us.  Loved those speed deadlifts.

Our focuses for the next six weeks will be:

1) Power Snatch – Not only will we be practicing this lift we will be drilling the different components of the lift in order to get better all around. Make sure you get a 1 rep max done this week as we will be working off of this number for the next six weeks. This will also serve as a baseline to retest at the end of the block.

2) Front Squat – Everybody could use a better front squat. Better front squat = heavier clean. For this we will be working off a 5 rep max. You will have a few chances to get this done this week.

3) Rope Climbs – I often get asked why we don’t do more rope climbs. I have no answer to this other than we are always busy doing something. Well lucky us this time around we will be going up that rope efficiently and often.

4) Hand Stand Push Ups – Only one day a week dedicated to this – Usually Thursdays. Make sure you switch up your progressions in order to attack this movement from a wide array of angles.

So as you can tell there will be lots of shoulder work in this block. We will be prepping you as much as we can but it is a physical and moral imperative that you warm up on your own and stretch afterwards. I see way too many people grab their gear and go right after class. If you have questions as to what to do then ask the class coach or your own coach for some guidance. We work out like pro athletes… You must do the maintenance on your body like they do as well.

The weather looks pretty sweet over the next while so you can expect lots of running and heck we might even sprinkle in some tire flipping. 😉

Cheers!

Shep Shep

Monday’s Workout: QUICK CIRCLE QUESTION PLEASE

(:05 past the hour) Warm up: 3 expeditious rounds of

5/5 Tea party

10 Tspine bridge

10 Cuban press

10 Power box jumps

(:10) Dowel work for the Power Snatch

(:20) Skill/Tech: A) Snatch Jump to hip – 2 sets of 4 B) Snatch jump to high pull – 2 sets of 4

Here is a video describing what we want out of the snatch jump exercise

(:30) C) Power Snatch 1 RM

(:45) Workout: 12 Minute AMRAP Ladder – Push Up/Box jump

3,2,1,GO – 1 push up then 1 box jump then 2 push ups then 2 box jumps then… For 12 minutes.

Have fun out there.

HOS