July Programming

This month, July, we will continue to work on our back squat progression except this time with a little twist. As a continuation of last month, we will now transition into the “Treg” (tree trunk leg) program. This includes two back squat days each week. One day we will lift heavy building to a heavy single and the other day we will do 100 reps for time with increasing percentages. On the heavy single days I urge you to try and go heavier each week maybe hitting a new PR if you feel good however please do not push yourself beyond what you are currently capable of.
REMEMBER: Heavier can be 2.5lb, 5lb, etc. Progressive overload is a method of strength training that involves a gradual increase to the intensity and difficulty of a workout over time. We do this with metcons when we increase reps, load, or time. In this case it will be the load and it does not need to be a percentage.
The main point of this program is to get stronger by maximizing your results, so lean into the process and meet yourself where you are- you’ll get there if you follow it. Heavy single means either a new PR or something that just feels good and heavy for one rep. On the 100 rep days I want you to push yourself to do big sets. Don’t break the reps up evenly and try to go to odd numbers so you really fatigue your legs. The weight is light (it’s meant to be), and when I used to do these 100 rep workouts I would start out by hitting the biggest set I possibly could. 

This month we will also introduce some snatch EMOMs immediately followed by a heavy single to get more volume work done and also work on lifting under fatigue. You’ll see a few days this month that we lift after our metcon as well.

Our partner workouts on Saturdays will continue, and you’ll see more incorporation of kettlebells and dumbbells. There will be a few pretty challenging 40 min EMOM’s this month so be ready!

-Coach Ray

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