June 2024 Programming Preview
Reminder: Our high level programming plan for all of 2024 is posted here!
We’re officially at the halfway point of 2024! Let’s first recap May to celebrate everything we accomplished.
In the first week of May, we tested our 3RM Bench Press and Overhead/Front Squat, capping off our volume strength cycle with some great PRs and leading into a phase of GPP lifting. We had a big bunch of named workouts that we tackled, including “White”, “Big Sexy”, a retest of “Death Row”, and a retest of “The Chief”! We saw “Kelly” as our Benchmark of the Month, so expect to see her again in August.
Leading up to Memorial Day, athletes had the opportunity to get some prep work in with the Optional Murph Prep, which spanned four weeks and led right into a rainy “Murph” on Memorial Day Monday. We had an amazing turnout for that event, with three full sessions and lots of soggy, sweaty smiles!
Lastly, we really got comfortable with an uncomfortable amount of Toes to Bar, which was our capacity skill focus. TTB (and TTB modifications) showed up in many workouts in various ways, and we all got better at that foundational gymnastics movement as a result.
As we shift into June, we have some exciting things on the horizon, so let’s see what’s in store!
June will be a break between our April/May strength cycle and the Olympic lifting cycle coming in July. This gives us a chance to focus on skills and engine development.
Weaved into the month of June, we will also see a retest of “Fran” and our Benchmark of the Month: “Cali Bear”! We will also see “Barbra”, a couple of Hero Workouts, and a Father’s Day workout.
Our TTB volume from last month will shift gears, and we will see a greater focus on Strict/Kipping HSPU practice and volume. The goal will be to build more reps of both Strict and Kipping HSPU into workouts, similar to how we did with TTB last month. This will be the last month of our Towing Capacity Cycle, so we will continue to see two Grind workouts each week to finish this phase of our training.
Lastly, you will see at least one Oly complex per week to prep us for our Oly cycle that starts in July; this will run in tandem with a continued focus on GPP strength work. Oh, and one more thing… we’ll be adding some GNR-style (aka bodybuilding) finishers each week to keep the pump alive going into summer!
Weekly June Commitments
- (2x/Week) “GRIND” Workouts
- (1x/Week) Benchmark/Classic workout
- (1x/ Week) Olympic lifting complex
- (1x/Week) Strict/Kipping HSPU skill work
- (1-2x/Week) GNR-style Finishers
- (Saturdays) Partner Workout with Solo Option
- (Sundays) Hero Workout
See you at the gym!
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