June 6-June 11

Week 10:
As many of you may have heard, the blog is in it's final 2 weeks of existence. After Regionals I knew that I had to do some harsh analytics on the gym & it's priorities, what I needed to switch as Jay/KJ phase out, as well as my time and what I could afford to do and what I could not. This previous week I did nothing in the way of working out, instead I took meetings with every coach, athlete and member of 5+ years that could/would as well as my main advisors. Unfortunately with my programming load taking on 4-5 separate programs at a time, as well as my time coaching being mainly spent on classes, I was left with little time to work with developmental athletes, specialty athletes, or build personal relationships with new members. I find this situation unacceptable.

A lot in the way of the gym's mechanics will shift and change, and with that shift the blog & extra work will shift with it. We will finish out the next two weeks and then have a small off-period which will work well with slightly less volume before Validus - then shift into the new style. Since I am taking over Barbell Club I saw this as a major opportunity for me to program strength work for the extra work group that is mainly focused on strength, and get a chance to dedicate an hour of my (already scheduled) time to their improvement. Therefore if you were doing the RS group and would like to continue on that path, you can join Barbell Club starting in July. Along those same lines I have asked Jenny to completely take over the Gymnastics programming, re-start the Gymnastics club and dedicate an hour of her time to the betterment of everyone's gymnastics. Right now our plan is to run Gymnastics at 5:30pm Monday/Wednesday, Barbell Club at 6:30pm Mon/Wed, and both at 9am on Saturday. Class will still be your base and honestly I want everyone to take a step back from their extra work to give class more serious attention. I have not seen the intensity and the push I need to see in class from this group, the warm-ups I wanted to see out of everyone have fallen off, and it seems that the extra work has been the focus - when it is meant to be an accessory to build weaknesses.  We are also looking into a group Endurance program / Aerobic Capacity Tuesdays & maybe Fridays - but this will be down the road a bit. 

On the whole the auxiliary area will have a firm schedule, with the priority being specialty classes, kids, and personal training. Gone are the days of personal training going on and extra work being done, unless you individually get with the coach of that training ahead of time and get an okay for you (not a group). We need to do what is best for the business right now so that you all have a space and a gym to continue to use and call home and with me owning and running it -- all of this is approaching a sustainable build for that, the coaches and everyone involved, unfortunately the path we are on now is not accomplishing those goals. My hope is that the people who are serious and focused on improving take part in the Barbell Club / Gymnastics Club and see greater improvement with the addition of hands on coaching for every piece of extra work. My hope is also that with less days of extra work you will have a more focused intention in your warm-ups and on class workouts. 

Lastly - I hope that you all can use Sunday's or Saturday afternoons as a chance to get out of the gym to hang out, workout, organize hiking outings, paintball, pick up volleyball/football/basketball games, go golfing, frisbee golfing, see movies, go to bars/restaurants, create long-lasting friendships that go beyond our walls & use your fitness in building those relationships. That will be a major focus of mine this year, it is something I walked away from years ago to build myself and my gym's competitors, and something that is sorely missing in my life right now that I want to get back -- But I want it to be organic, not forced or created by me. 
For those of you who have known me for awhile you know that everything uttered in the gym comes back to me. I know there has been clamoring for Skulls / Championship Sunday - a desire to get that Throwdown feel back. And we WILL do those, but they will be special, they will be an occasion, and they will be better because of it. I hope you all can respect my hopes to build a better business and a better life for myself, Maria and Blitz without me at the gym for 22 hours every weekend and will trust that I still have your best interest in mind and will still work my tail off to provide you the tools for you to accomplish what I KNOW WILL make you a better athlete. 

Monday, June 6th - D-Day:
I want you to take tomorrow as an opportunity to refocus your energy, channel your intensity and come in with a purpose. Have an intentioned warm-up, with a goal and a purpose to improve yourself. Attack the squats, and go a true 100% in the workout - WANT the pain that it will provide you - and leave absolutely nothing left. Go home satisfied knowing that you gave everything and got better...see if you can do that. 

https://www.youtube.com/watch?v=mT3q8tba_lw

Tuesday, June 7th

Class:
1) Pull-up/pulling work
2) Core/Ab work

Extra:
Everyone:
1) Snatch:
EMOM15:
Begin at 50%, build every minute until 1 failure. If you fail once, drop 5lbs and continue the rest of the 15mins at that weight. 

2a) 5x3 Snatch Grip Push-Press (Goal is 80% of best weight from #1)
2b) 5x3 OHS (same weight from a)

Wednesday, June 8th
Class:
1) Clean work
2) Classic Triplet MetCon

Extra:
NOT FOR TIME!
20-15-10:
Strict Ring Dips
False-Grip Ring Rows
*The entire goal of this is to move slowly, methodically, with a perfect hollow body position and full range of motion. For some of you that will mean doing one rep at a time, and this could take 20-30 minutes. That means you need it most, put in the perfect work with perfect reps & get better. 

Friday, June 10th
Class:
1) Squat/Pull-up workout
2) Atlas Stone/Rope Climb accessory work

Extra:
Everyone:
Front Squats:
3x8 @ 75%
1x10 @ 70%