Tuesday, November 19th

Foundations starts Monday, November 25th!

Upcoming Programming

For the last nine months, the gym programming has followed an “open road” format with varying off-ramps and on-ramps along the way. 

With the Open behind us, we’ll spend the next 6 weeks following a more structured approach with a beginning and an end. You can expect to see certain lifts on specific days and some days will be mostly conditioning. The layout will look something like this:

The focus will be on accumulating muscle endurance, increasing motor control, and improving movement proficiency by using controlled tempo work with lighter weights at a higher volume. Expect to see lots of bodybuilding style strength supersets, longer aerobic pieces, and dedicated skill-strength work. Olympic lifts will focus on variations that build strength endurance and will be mixed into the aerobic work we’re doing.

A note on tempo: To keep things simple, the prescribed tempo for the strength work this cycle is “@ 4121.” This should be read as:

4 seconds down/eccentric
1 second hold
2 seconds up/concentric
1 second hold

Take advantage of the time under tension that a slow tempo like this creates in order to get stronger and increase muscle endurance through good range of motion and positions.

MONDAY: VERTICAL PUSH/ SQUAT SUPERSET + METCON

A1) Seated  Press

A2) Back Squat

TUESDAY: MIXED MODAL AEROBIC INTERVAL TRAINING

The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each set.

WEDNESDAY: HORIZONTAL PUSH/HORIZONTAL PULL SUPERSET + METCON

A1) Dumbbell Bench Press

A2) Pronated Grip Ring Row

THURSDAY: SKILL WORK + MIXED MODAL STEADY STATE AEROBIC TRAINING

The gymnastics skill work will alternate between Kipping Pull-Ups and Toes-to-Bars. The intent on the conditioning is to stay out of the “pain cave” and work at a sustainable and repeatable pace across the entire workout. 

FRIDAY: DECLINE PUSH/ HINGE SUPERSET + METCON

A1) Matador Dip, Box Dip, or Leg Assisted Box Dip

A2) Romanian Deadlift

SATURDAY: PARTNER WORKOUT!

Generally written in “I go, You go” format, this creates a fun way to incorporate some medium intensity interval style work into our training.

A) Every 5 Minutes, for 25 minutes (5 rounds:
3 Rounds For Time:
6 Burpees
6 Deadlifts 185/125
6 Box Jump Overs 24/20

The barbell should be on the medium-light side and unbroken. Stepping in/out on the Burpee and up to the box is allowed. Choose a height that’s in your comfort zone and allows you to move continuously.

The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a few seconds of each other.

These workouts should feel slightly harder than Thursday’s workouts. 

Week 1 of 6

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531