July 2023 – Programming Plan

Last month we hit some big milestones – the biggest being our Wendler retests, where almost everyone saw improvements in their lifts! We also began developing “kipping progressions” for some of our gymnastics movements that will carry over into our next strength cycle.

Going into July, we have a lot on our plates as we begin our next macro cycle: CAPACITY! Let’s see what we have in store ⤵️

Our first main focus for July is going to be our 8-week Olympic lifting cycle. It will begin and end with a Snatch 1RM and Clean & Jerk 1RM. In between, we will work on speed under the barbell starting from the high hang position, and gradually working our way down to pulling from the floor. We will also partner these days with Clean or Snatch Pulls to continue to develop strength/awareness of these movements from different positions. To complement this cycle, we will also see the Overhead Squat and the Front Squat alternate once a week.

Our second focus this month revolves around a 9-week gymnastics capacity cycle. Once a week, for the first six weeks, we will see a strength or workout that focuses on one gymnastics movement and getting volume in with that movement; picture EMOMs of kipping HSPU or kipping Pullups and nothing else. In the final three weeks, we will see interfering movements thrown into these days to see how well we can handle these higher-skill movements under fatigue.

This is going to be great Open prep! Our final focus will be around our “anaerobic capacity” stimulus… and all you need to know here is we will be working shorter sprint-style workouts to work on pushing your limits. This is going to be a great month of training, so let’s get to work!

Oly Cycle (7/3-8/27)

• Week 1 (7/3-7/9)
  • 1RM Snatch 
  • 1RM Clean & Jerk
  • Overhead Squats 4×6 (RPE 5-6)
• Week 2 (7/10-7/16)
  • Snatch Day
    • High-Hang Snatch – 1×5 (50%) – 1×3 (55%) – 3×2 (60%)
    • Hang Snatch Pulls – 3×5 (70%)
  • Clean Day
    • High-Hang Clean: 1×5 (50%) – 1×3 (55%) – 3×2 (60%)
    • Hang Clean Pulls – 3×5 (70%)
  • Push Jerk – 5×5 (60%) 
  • Front Squat – 4×6 (RPE 5-6)
• Week 3 (7/17-7/23)
  • Snatch Day
    • Hang Snatch – 1×5 (60%) – 1×3 (65%) – 3×2 (70%)
    • Below the Knee Snatch Pulls – 3×3 (80%)
  • Clean Day
    • Hang Clean – 1×5 (60%) – 1×3 (65%) – 3×2 (70%)
    • Below the Knee Clean Pulls – 3×3 (80%)
  • Push Jerk – 5×3 (70%)
  • Overhead Squats – 4×4 (RPE 6-7)
• Week 4 (7/24-7/30)
  • Snatch Day
    • Snatch – 1×3 (70%) – 1×2 (75%) – 3×2 (80%)
    • Snatch Pulls – 3×3 (90%)
  • Clean Day
    • Clean – 1×3 (70%) – 1×2 (75%) – 3×2 (80%)
    • Clean Pulls – 3×3 (90%) 
  • Split Jerks – 5×3 (80%)
  • Front Squat – 4×4 (RPE 6-7)
• Week 5 (7/31-8/6)
  • Snatch Day
    • Snatch – 1×2 (80%) – 1×2 (85%) – 3×1 (90%)
    • Snatch Pulls – 3×2 (100%) 
  • Clean Day
    • Clean – 1×2 (80%) – 1×2 (85%) – 3×1 (90%)
    • Clean Pulls – 3×2 (100%) 
  • Split Jerks – 3×2 (80-90%)
  • Overhead Squats – 3×2 (RPE 7-8)
• Week 6 (8/7-8/13)
  • Snatch Day
    • Snatch – 1×1 (80%) – 1×1 (85%) – 1×1 (90%) – 1×1 (95%)
    • Snatch Pulls – 3×2 (110%)
  • Clean Day
    • Clean – 1×1 (80%) – 1×1 (85%) – 1×1 (90%) – 1×1 (95%)
    • Clean Pulls – 3×2 (110%)
  • Split Jerk – 3×1 (85-95%)
  • Front Squats – 3×2 (RPE 7-8)
• Week 7 (8/14-8/20)
  • Deload Week 
• Week 8 (8/21-8/27)
  • 1RM Snatch Retest 
  • 1RM Clean & Jerk Retest
     

Weekly July Commitments

• (1) Gymnastics Strength/ Workout Focused Day 
• (1) Snatch Day 
• (1) Clean Day
• (1) Jerk Day 
• (1) Squat Day 
• (1-2) Shorter Sprint Days
• (1-2) Mod-Long Workouts
• (1) Long Workouts 
• (1) Partner Workouts (with Solo options) on Saturdays
• (1) Hero Workouts on Sundays