Happy Memorial Day, and CONGRATS to those taking on MURPH!
Let’s finish out May strong, and welcome the warm weather and summer vacation, just around the corner! Here’s what we can expect in the upcoming weeks:
First and foremost, we are going to be focused on retesting our Wendler lifts at the end of the month…stay strong, trust the process, and get excited for the gains! We will continue to have two ab finishers throughout the month along with some new benchmarks that will bring great challenges for everyone! The new focuses are going to start with adding in one Open Workout weekly starting the first full week of the month.
We are entering the fifth week of our 5/3/1 strength cycle. We are back to the “5” portion of the program, so all of our sets will consist of 5 reps. Your percentages will continue to be based off of 90% of your maxes, HOWEVER, this week we will be increasing our working weights by 5-10#. Stay consistent, and trust the process!
May/June Strength Cycle
Week 5 (5/30-6/5) – 1×5 @65% – 75% – 85% (Increase Training Max)
Week 6 (6/6-6/12) – 1×3 @70% – 80% – 90% (Add 5-10lbs)
Week 7 (6/13-6/19) – 1×5 @75% – 1×3 @85% – 1×1+ @95%
Week 8 (6/20-6/26) – 1×5 @40% – 1×5 @50% – 1×5 @60%
Week 9 (6/27-7/3) – Heavy 1-Rep Retests
Announcements:
Clean Eatz
You may notice a new small freezer in the front of the gym. There are Clean Eatz meals stocked in it. These meals are put together by a registered dietitian and off a much better solution to your quick meal needs than fast food. Don’t know what to do for lunch… Come home late and don’t want to cook supper… give these a try! They come with many different choices so just give them a try or talk to a Coach about them. Just like you, we’re busy people too, and are constantly striving to provide convenient solutions for you to reach your health goals. Any questions… reach out!
Here are the highlights of the week:
Monday – MURPH
Tuesday – METCON
Wednesday – Deadlift // Barbell
Thursday – Bench Press
Friday – BSQT
Saturday – Barbell // C&J // “California Dreamin”
Sunday – Open Gym
