Programming Outline - Phase Two (6/26 - 9/16)

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

Kurt RoderickComment