Hey Old Cityzens!
Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns dreary. All I know is when it finally decides to be summer we’ll complain about the heat, just like we complain about the cold during the other solstice.
Well I hope we have good weather and clear skies for the Full Moon Hike in a couple weeks. The event is SOLD OUT. If you happened to miss out, there are other events going on at the National Arboretum that you enjoy including a summer concert series, volunteer planting days in April and May, and much more!.
Programming wise we’re wrapping up our last week of fun/odd/quirky strength programming, which we hope you’ve enjoyed. Definitely keep up with the glute bridges, single arm pressing, and heavy carries when you can, in addition to split snatches and Turkish get ups. The latter are great for shoulder stability and mobility and are a great movement for warming up the entire body. April 23rd we’ll be doing more power lifting programming – back squat, deadlift, and bench press with some push press on alternating weeks. The focus will be on the deadlift – always on the double strength days – which we strive for you to make every week. Is your deadlift lacking? Not sure what your max is? Show up every week that we have double strength day (it’s never on Saturday) for the next 10 weeks, and then we’ll test it and see where it’s at. You better not get tired of the coaches telling you to show up on deadlift day because it’s coming at you for the next 10 weeks.
One more mention this week is my latest JDS blog series entry. It’s not the post I was hoping to write this week, but it’s necessary.
I don’t want to end on a sour note, so let’s set what torture.. I mean, workouts, we have coming up this week.
Monday – Glute bridges, built up to 60% (from 40 2 weeks ago). Hopefully you’re reaping the benefits from them so far. A little couplet to follow with the barbell and box.
Tuesday – No strength today, just a 20 min workout with dumbbells, toes to bar, and running (gasp!).
Wednesday – Box squat for 3 reps this week (vs 5 our first week) followed by some snatches and overhead squats.
Thursday – One last time doing heavy carries followed by a couplet of rowing and wall balls.
Friday – Double strength and we’re pairing split snatch with Z-press – you remember those, yes?
Saturday – A good ol’ chipper today – long workout with multiple movements.
Sunday – Open gym + Gainz club + Hero WOD + Yoga!
Let’s have another great week.
