Monthly Archives: May 2015

NOTES FOR MAY: May is Squat month. Here is our programming template for this month. Monday’s = Squat + gymnastics progressions Tuesday’s = Longer MetCons Wednesday’s = Body building + MetCon Thursday’s = WL % work + Skill work Friday’s = Squat + Body building Saturday’s = Various efforts WOD NOTES: Day one squat workout. Our first progression into ring development. Learn to walk before your run 😉 Fitness Back Squats 5 x 3 @75% 3-4 sets Push ups 8-12 Reps Scapular ring pulls x 5-8 Reps Hollow hold on floor x 15 – 30 seconds Performance and Sport HBBS 5 x 3 @75% B1. Ring push ups 4 x 8-12 Rest 30 sec between sets B2. False grip Ring pulls x 4 x 5-8 Rest 30 sec between sets B3. Ring tuck hold 4 x 15 – 20 seconds Rest 60 sec between sets

WOD NOTES: Max out Saturday. Fitness Dead lift 1 RM Back Squat 1 RM Sport and Performance C&J 1 RM HBBS 1 RM

WOD NOTES: You have 2 options today: Option 1: Your not coming to the gym Saturday? Today is a max out! Option 2: You are coming to the gym Saturday! Jerry is your WOD. The max numbers are going to be important as we move into our squat cycle this month. Option 1 (Max out): Fitness 20 minutes build up to 1 RM DL 20 minutes build up to 1 RM Back Squat Performance and Sport 20 minutes build up to 1 RM C&J 20 minutes build up to 1 RM HBBS Option 2: “Jerry” 1 mile Run 2 K Row 1 mile Run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.