Upper East Side

With the beginning of this cycle, we enter into the second macrocycle of the year. As I have previously discussed in past blog posts, the first macro was heavy strength training and short metcons, the second is still heavy strength with a bit more skill training, and the third final macrocycle of the year will be lighter on strength and heavier on metcons and skill. With that said, the new cycle will include:

• Back squat
• Strict press & weighted pull-ups
• Front squat
• Snatch
• Gymnastics

There have been some major gains with all the hard work our athletes have put in during the first macro cycle and to prevent stagnant growth, we will not be testing the back squat at the end of this cycle. Instead we’ll run a longer, more intense back squat cycle that will culminate at the end of the next cycle. That, in combination with the front squat, should ensure some serious gains. We will also have one day dedicated to gymnastics skill work, along with plenty of clean work via metcons.

Keep up with all the hard work. Remember, “If you build it, they will come.”

— Coach Brandon

At-home mobility | Focus: Glutes, hips, calves, ankles | Equipment: PVC, barbell

Warm up
3 rounds not for time:
5 burpee box jumps
10 ring rows
15 sit-ups

Strength
Back squat: 5×3 @ 75%

Conditioning
Performance
8-minute ladder:
3-6-9-12…
Thruster (95/65)
Sumo deadlift high pull (95/65)

Fitness
8-minute ladder:
3-6-9-12…
KB thrusters
Russian KB swing