Intro to Strength Cycle

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Moonies!


Raise your hand if you are excited to get back to a normal training regimen now that the Open is over! As I have been planning and thinking about what our training will look like, I have spent some time looking over the "Goal Board" in the gym. I see a lot of goals related to increasing strength and improving gymnastics movements. I am excited to help you meet your goals, so I have planned out a strength cycle for the next 9 weeks that will focus on the raw strength lifts (Back Squat, Bench Press, Dead-Lift, and Shoulder Press) and strict gymnastics movements.


Throughout this cycle, we will use Monday and Thursday as our primary lifting days. Don't worry! With the exception of week 1 and week 9, this does not mean that these days will be "lifting only" days. But you can expect to see the Strength /Skill and WOD built around the focus lifts. We chose Monday and Thursday for two reasons: 1) These are the days with the most classes being taught, 2) 72 hours is a good amount of rest time between these heavy lifting sessions.


The strict gymnastics work will typically be occurring on Tuesday or Friday. For this 9 weeks, I have chosen pull-ups and dips to be our main area of focus. I chose pull-ups and dips because these are the most common movements I see on the goal board, and because I feel that these movements are absolutely attainable and improvable for every athlete at Moontown. This area is less cut-and-dry than the lifts because we have such a wide range of ability on these movements at Moontown. So while we won't have dedicated test days, go ahead and take stock in where you are with pull-ups and dips so that you can monitor any improvements in your performance. For example, I personally would like to see my unbroken strict pull-ups increase by about 5-10 reps.


For this next week, you can expect to see 2 dedicated days of testing. We will test our 1 rep max (1RM) shoulder press and back squat on Monday, and we will test our 1RM bench press and dead-lift on Thursday. Knowing your 1RM will be critical in this process because we will regularly use percentages of your 1RM for sets/reps during the cycle. It is also impossible to track progress without knowing your starting point! If you cannot make it to one of these two testing days, I recommend coming to one of the Friday Open Gym times (10am & 4pm) to make up the test. I am also willing to meet up with anyone on Saturday or Sunday if need be.


I know Amy is always quick to tell all of you about how much I geek out on this stuff, and she is right (for the record, this is the only time she has ever been right, and I would appreciate you all not telling her I said so, thanks)! So if any of you have any questions or concerns about any of our plans going forward, please feel free to email me at crossfitmoontown@gmail.com or pull me aside when you see me at the gym. I would love to discuss my plans with you any time. I am very excited to get this programming kicked off and see all of the improvements you all will make. Now let's go do some work!


Coach Brad