Our last block of training focused on developing prerequisite strengths in our basic squatting, pressing, and pulling movements. Our Second Phase of training we are going to get a little more advanced in our movement patterns and try to get a little faster with them.
This phase of programming will see a general focus on strength-speed. This means we are still biased towards developing strength, but we are more concerned with the movement pattern being explosive. We will remained focused on the back squat because of its awesome ability to develop general leg strength. We are going to replace the bench press with the shoulder press and the push press. The overhead press is an amazing general strength builder, and the push press is a great way to start building upper body explosive power. Finally, we will be working hard on both the snatch and the clean in this phase. These two weightlifting movements are unparalleled for developing strength, power, agility, balance and flexibility.
For our skill days we will begin to take our pulling and pushing strength that we developed and apply it towards muscle ups and kipping pull ups. We will also start our efforts towards hand balancing. We will get lots of practice getting upside down this phase!
Sunday, June 25, 2017 - Power Snatch
Monday, June 26, 2017 - Handstand Hold
Tuesday, June 27, 2017 - Shoulder Press
Wednesday, June 28, 2017 - Strict Muscle Up
Thursday, June 29, 2017 - Back Squat
Friday, June 30, 2017 - Power Clean
Saturday, July 1, 2017 - Kipping Pull Up
Sunday, July 2, 2017 - BENCHMARK
Monday, July 3, 2017 - BENCHMARK
Tuesday, July 4, 2017 - CLOSED
Wednesday, July 5, 2017 - Back Squat
Thursday, July 6, 2017 - Snatch Extension + Power Snatch + Overhead Squat
Friday, July 7, 2017 - Strict Muscle Up + Clean
Saturday, July 8, 2017 - CLOSED
Sunday, July 9, 2017 - CLOSED
Monday, July 10, 2017 - Kipping Pull Up + Toes to Bar
Tuesday, July 11, 2017 - Back Squat
Wednesday, July 12, 2017 - Handstand Hold + Deadlift
Thursday, July 13, 2017 - Clean Extension + Power Clean + Front Squat
Friday, July 14, 2017 - Shoulder Press + Push Press
Saturday, July 15, 2017 - Strict Muscle Up + Snatch
Sunday, July 16, 2017 - BENCHMARK
Monday, July 17, 2017 - Back Squat
Tuesday, July 18, 2017 - Kipping Pull Up
Wednesday, July 19, 2017 - Power Snatch + Snatch
Thursday, July 20, 2017 - Push Press
Friday, July 21, 2017 - Handstand Hold
Saturday, July 22, 2017 - BENCHMARK
Sunday, July 23, 2017 - Back Squat
Monday, July 24, 2017 - Strict Muscle Up + Snatch
Tuesday, July 25, 2017 - Clean + Above Knee Clean
Wednesday, July 26, 2017 - Kipping Pull Up + Toes to Bar
Thursday, July 27, 2017 - Shoulder Press + Push Press
Friday, July 28, 2017 - Back Squat
Saturday, July 29, 2017 - Handstand Hold + Deadlift
Sunday, July 30, 2017 - BENCHMARK
Monday, July 31, 2017 - Snatch + Above Knee Snatch + Overhead Squat
Tuesday, August 1, 2017 - Strict Muscle Ups + Clean
Wednesday, August 2, 2017 - Shoulder Press + Push Press + Power Jerk
Thursday, August 3, 2017 - Back Squat
Friday, August 4, 2017 - Kipping Pull Ups + Toes to Bar
Saturday, August 5, 2017 - BENCHMARK
Sunday, August 6, 2017- Clean
Monday, August 7, 2017 - Handstand Hold + Deadlift
Tuesday, August 8, 2017 - Push Press + Power Jerk
Wednesday, August 9, 2017 - Strict Muscle Ups + Snatch
Thursday, August 10, 2017 - Back Squat
Friday, August 11, 2017 - Clean
Saturday, August 12, 2017 - Kipping Pull Ups + Toes to Bar
Sunday, August 13, 2017 - BENCHMARK
Monday, August 14, 2017 - Push Press
Tuesday, August 15, 2017 - Handstand Hold
Wednesday, August 16, 2017 - Back Squat
Thursday, August 17, 2017 - Snatch
Friday, August 18, 2017 - Strict Muscle Us + Clean
Saturday, August 19, 2017 - BENCHMARK
Sunday, August 20, 2017 - Shoulder Press + Push Press + Power Jerk
Monday, August 21, 2017 - Kipping Pull UPs + Toes to Bar
Tuesday, August 22, 2017 - Back Squat
Wednesday, August 23, 2017 - Handstand Hold
Thursday, August 24, 2017 - Power Clean + Above Knee Clean + Clean
Friday, August 25, 2017 - Shoulder Press + Push Press + Power Jerk
Saturday, August 26, 2017 - Strict Muscle Ups + Snatch
Sunday, August 27, 2017 - BENCHMARK
Monday, August 28, 2017 - Back Squat
Tuesday, August 29, 2017 - Kipping pull Ups + Toes to Bar
Wednesday, August 30, 2017 - Snatch Extension + Snatch
Thursday, August 31, 2017 - Push Press + Power Jerk
Friday, September 1, 2017 - Handstand Hold + Deadlift
Saturday, September 2, 2017 - BENCHMARK
Sunday, September 3, 2017 - Back Squat
Monday, September 4, 2017 - CLOSED
Tuesday, September 5, 2017 - Clean Extension + Clean
Wednesday, September 6, 2017 - Strict Muscle Ups + Snatch
Thursday, September 7, 2017 - Shoulder Press
Friday, September 8, 2017 - Back Squat
Saturday, September 9, 2017 - Kipping PUll Ups
Sunday, September 10, 2017 - TEST: Handstand Hold
Monday, September 11, 2017 - TEST: Snatch 1 RM
Tuesday, September 12, 2017 - TEST: Strict Muscle Up + Clean 1RM
Wednesday, September 13, 2017 - TEST: Shoulder Press + Push Press
Thursday, September 14, 2017 - TEST: Back Squat
Friday, September 15, 2017 - TEST: Kipping Pull UPs
Saturday, September 16, 2017 - BENCHMARK