Upper East Side

Firstly, congratulations to everyone who finished the Open! It always proves to be an eye-opening experience for many, and this year was no different. Hopefully you’ve had some time to reflect on your performance and have picked a few things you’d specifically like to improve over the next six months. If not, it’s time to set some new goals and get ready to tackle a new cycle! Here’s what to expect from the next eight weeks.

As we saw with our sneak peek this past week, Mondays will be back squat AND front squat. We’ll be looking to test a 3RM back squat at the end of the cycle while maintaining the front squat strength we’ve developed over the last three months. The weights will be light to start and will increase steadily as the cycle goes on. The conditioning will be low skill, short, and intense.

Tuesday and Wednesday will alternate on a weekly basis. One day will be snatch and one day will be for  muscle up work. For the snatch, we’ll start with some positional work, getting you comfortable pulling from the high hang, the knee, and the floor. As the weeks go on, we’ll shift our focus to developing proficiency in the first pull of the snatch. We’ll be drilling some snatch first pulls which will be new to most of you, but will help a great deal in perfecting a seamless transition into the second pull.

The muscle up technique work will be performed in one giant set with some rest between movements. A sample day is as follows:

Level 1:
4×5 strict pull ups (assisted if needed
4×5 strict ring dips (assisted if needed)
4×3 muscle up transitions on low rings

Level 2:
4×3-5 strict false grip ring pull ups
4×3 muscle up transitions on low rings
4×5 swings on high rings

Level 3:
4×3 muscle up transition on low rings
4×3-5 kipping hips to rings
4×1-2 ring muscle ups

Level 1: 0-5 strict pull ups and 0-3 strict ring dips
Level 2:  6-10 strict pull ups and 4-8 strict ring dips
Level 3: 10+ strict pull ups and 9+ ring dips and 1+ ring muscle up

The levels are clearly defined so everyone will have a clear idea of where they should be working. If you’re in between levels, I advise going down a level. It never hurts to drill the basics and get stronger. We’ll start by teaching the false grip, then the transition. For those who are more advanced, the coach will go over proper execution of the kip swing on the rings, as well as the hips to ring pull ups.

Friday’s workout will start with handstand work as the warm up. Again, the levels will be clearly defined. The point here is to just get comfortable being upside down. Those of you who are already comfortable upside down at the wall can start getting acquainted with inversions away from the wall. Those who are ready can start practicing handstand walks and freestanding holds.

Friday’s strength will be split jerk. We’ll start with technique work, focusing on solid positioning with a pause in the split position, getting progressively heavier over the course of the cycle.

Heavy deadlifts and cleans will be worked into conditioning workouts throughout the week to maintain strength and technique across both lifts.

Saturdays will still be partner workouts, and Sundays we’ll be working in some bench press, strict gymnastics work, and conditioning.

Be sure to get some rest and recovery in this weekend because Monday it all starts again! Good luck and have fun!