Friday 18APR14

Who’s coming to Flex in the City tomorrow?

Programming; read this:
As of Monday this week, we started what’s going to be a 6-week strength cycle. For those who care, it’s a linear progression. For 95% of athletes in the gym, the volume should be challenging but manageable. For the few athletes who are squatting over 300#/200#, the volume may be unmanageable. Simple solution, back off percentages or show up for the TEAM programming, which has more periodization built in.

Simultaneous to the strength program, we’ve started a 12-week muscle-up progression. This may seem counter intuitive, working barbell strength and a gymnastics movement, but we expect them to pair up beautifully. The muscle-up program is going to be based off The Outlaw Way Muscle-Up Progression.

We’re not going to totally cut conditioning but expect to see few WODs over 12 minutes.

If you want to get the most out of our programming, show up M/T/W/F/Sat. Take advantage of our Barbell Basics program and Yoga. When you need to get your cardio on, find out what Sarah has cooked up for you in SweatRiver.

If you can only show up 2x a week, come W/F.
If you can only show up 3x a week, come M/W/F.

Extra reading: Re-order Your Priorities: Strength First, Then Cardio! by Rick Scarpulla

If you’re coming to the Flex event to spectate, you should totally pick up some matching tanks/shirts/hoodies. Our swag needs to be in order.

If you’re not coming, you should still pick up our latest swag!

Progenex is back in stock. We have almost every flavor in stock, for now at least… Raspberry Force is on back order, sorry.

Strong
1a) Back Squat: 5 x 55%, 65%, 75% – 3 x 85% – 8 x 65% (5 sets total)
1b) Weighted Ring Dips: Work up to a 5RM

Technique
The Kip

Conditioning
For time:
15-12-9
OHS 95/65
C2B Pull-ups

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