June Programming Notes

By: Coach Israel Gonzalez

Because we’ve received such positive feedback, we will continue to vary strength and energy system work from week to week. Saturday, which will incorporate a moderately long aerobic endurance workout, will be the exception.

The main aim of June’s programming is to complete the 8-week absolute strength block, beginning with 3 weeks of 8-rep maxes (RMs) and 3 weeks of 5RMs. The goal is to add a small amount of weight to the bar each week. Please ensure that you are incorporating mobility and recovery into your daily practice, as they will be extremely important over the next few weeks. I will include some links to mobility and recovery resources at the bottom of this post.

Another focus will be a 9-week kipping gymnastics progression. We will build volume and intensity progressively, earning bigger, unbroken sets with less rest.

Over the course of the next 4 weeks, there will be 1-2 days of short sprints, 2-3 days of longer mixed modal aerobic pieces (e.g., Murph), and 2-3 days of lactic training (e.g., Fran).

June will conclude with some assessments and lead into a short back-off period starting in July. July will be a 4-week mock Open cycle. (Tune in next month for more details.)

Here are some links to help with recovery.

Recovery=

https://www.youtube.com/watch?v=KPGSwZMzK7A

Recovery=

https://www.youtube.com/watch?v=oC_e-TgD8-s

Recovery=

https://www.youtube.com/watch?v=T_absoA1ueE

Here are some links to help keep you mobile.

Back Mobility=

https://www.youtube.com/watch?v=zT657soclws

Back Mobility=

https://www.youtube.com/watch?v=Jsyu2Fy_FyA

Back Mobility=

https://www.youtube.com/watch?v=yUKhljDYOZM

Hip Mobility=

https://www.youtube.com/watch?v=dRmT1mja4uk

Hip Mobility=

https://www.youtube.com/watch?v=JfHFkG9fjz4

Hip Mobility=

https://www.youtube.com/watch?v=_713h6iug30

Shoulder Mobility=

https://www.youtube.com/watch?v=eveYJP1indI

Shoulder Moiblity=

https://www.youtube.com/watch?v=skHV4sTF3hI

Shoulder Mobility=

https://www.youtube.com/watch?v=1ARPjekZPJw