Spring Break is here! If you’re relaxing somewhere on a beach, we’re very happy for you. 🙂 😉 If you’re relaxing somewhere here in beautiful Slinger, it’s the perfect week to get your fitness on at CFD!
Let’s talk a bit about the new cycles (strength and gymnastics) we’re starting this week. We’re very excited for these!
From March 24th to May 26th, we’ll be doing a strength cycle called, “All the Reps.” During this 10-week cycle, we will be performing a 20-rep back squat progression, a max rep bench press progression, and an Olympic lifting complex every week.
20 reps may be new to many of us! The 20-rep back squat program is designed to develop raw strength, muscular endurance and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell.
And who doesn’t love a max bench press progression? The max-rep bench press program aims to build upper body strength, muscle hypertrophy and pressing endurance. Athletes will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once athletes complete their max lift, they will rest 1:00, drop the weight by 50% and complete a “burn out set” of max unbroken reps. Please ensure you always have a spotter!
Why are we doing a “Burn Out Set” for bench and not squat? Both the bench press and back squat are muscle endurance tests, but reaching failure on the bench press is generally easier. The 20-rep back squat is more of a mental challenge and can be pretty grueling, while the bench press typically results in a physical inability to push the weight. We’re introducing the “Burn Out Set” to help athletes maximize their training cycle by improving upper body stamina.
We’re also starting a new 10-week gymnastics cycle March 24! During this cycle, we will be rotating between working on rope climbs (or strict pull-ups) and ring dips. All levels will be accommodated. Each week, you’ll be able to choose between an option to build strength in the movement or to work on conditioning.
Let’s get to week’s programming …
On Monday, we’re kicking things off with a fast-paced chipper performed for multiple sets every 4:00. For Tuesday, we’re doing a Dumbbell “DT,” a combination that keeps our heart rate high. Wednesday will resemble a warm-up, but I assure you it’s a very underrated workout that should leave athletes lying on the floor by the end if pushed correctly. Thursday will be a fun jump-and-pump session after the strength workout. Friday is another high-skill challenge for athletes to tackle moderate-heavy squat snatches combined with running and GHDs. It’s back to partners on Saturday, and this one will fire up the glutes as athletes row, lunge and box jump.
Have a great week!
Here are the workouts of the week:
Monday – Back squat (1×20) and TTB/BBJO
Tuesday – Power clean + hang squat clean + push jerk, clean grip deadlift. Bike and Dumbbell DT
Wednesday – Row and leg day mini pump
Thursday – Bench press and DUs/push-ups
Friday – Snatch/run/GHD and rope climb/strict pull-up work
Saturday – Partner workout! (row, lunges, BJO)
Sunday – Open Gym
