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May 2024 Programming

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May 2024 Programming Preview

Reminder: Our high level programming plan for all of 2024 is posted here!

We’re closing in on the halfway point of 2024, but before we talk about May, let’s review April and everything we worked on. First, we saw the beginning of our Volume/Capacity cycle for the OH/Front Squat + Bench Press that carried through the month. Each week the reps got a little lower with the intent of increasing weight on the bar… progressive overload, folks! That’s how strength is built.

We saw some big benchmark workouts like Ava, The Filthy Fifty, and Holleyman… and we also got the opportunity to retest Death Row and see the engine improvement!

The Strict Handstand Push-Up showed up a few times during the month, both as a skill session and in workouts; the goal was to develop strength, awareness, and confidence while inverted, and even if this didn’t result in your first Strict HSPU, it still helped to get some practice being upside down. This will pay off down the road.

We saw a change in our conditioning focus, as well; we’re working on stretching capacity for the next few months, which means 2-3 “GRIND” workouts per week. Lastly, we saw the very beginning of our 4-week extra credit Murph Prep, which will lead us up to Memorial Day and make sure everyone is ready to rock!

Speaking of Murph, let’s see what May has in store:

The first full week of May is going to start on a high note as we test our 3RM for the OH/Front Squat & Bench Press!

Once the strength cycle is done, we go back to GPP lifting, which will consist of barbell complexes and strength days, but there will not be a linear progression behind them. We will continue to get stronger by varying our strength movements in both breadth (lots of different movements) and depth (moderate, heavy, and everything in between).

We have a special Cinco De Mayo workout, a great Mother’s Day Workout, our Benchmark workout: Kelly, and of course, we are tackling Murph on Memorial Day!

Throughout this month, we’ll see the gymnastics focus shift from Strict HSPU to building confidence & capacity in the Toes to Bar. This will take the form of skill sessions and higher volume TTB workouts, so get those lats and midlines ready!

Overall, we’ll still be focusing on longer “GRIND” workouts 2-3 times a week, so let’s get ready to keep building those engines through the month of May, especially with one of the best examples of an engine workout, Murph, right around the corner! 

Volume & Capacity Cycle (4/1 – 5/12) [carry over from April]

  • W1 – 3×10 (RPE 6) 
  • W2 – 3×8 (RPE 7)
  • W3 – 3×6 (RPE 8)
  • W4 – 3×4 (RPE 9)
  • W5 – 3×10 Deload Week
  • W6 – 3RM Tests

Weekly May Commitments

  • (2x/Week) “GRIND” Workouts
  • (1x/Week) Benchmark/Classic workout
  • (2x/ Week) Extra Credit Murph Prep
  • (1x/Week) Toes to Bar skill session
  • (Saturdays) Partner Workout with Solo Option 
  • (Sundays) Hero Workout

See you at the gym!

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