August Programming Overview

August is upon us! For most, that means summer is coming to a close, kids are returning to school, and athletes can start falling back into their normal routines that may have been difficult to maintain over the last two months. This month will see members work through some challenging strength cycles including hang snatches, front rack reverse lunges, and a Wendler push press cycle while continuing on with the pause clean pull cycle.

Workouts will see an equal balance of barbell and dumbbell work while incorporating some Open Re-Tests, Interval re-tests from last year, and a handful of new solo and partner workouts.

STRENGTH/SKILL FOCUS
We started our first new strength cycle on 7/31 with the pause clean pull and will carry on with that throughout the month. We will also be starting the following three cycles:

Hang Snatch- Much like the clean and jerk cycle, members can make these power or squat snatches but should aim to stick with the same variation across the 6-week cycle. Weight will start light-moderate and build to a 1RM.

Front Rack Reverse Lunge- The front rack reverse lunge is a movement that many of your members dread, but it can play a huge role in helping them build lower body strength and bust through squat and deadlift PRs. The benefits of unilateral movements are also a great way to eliminate muscular imbalances as well. The volume will start on the higher side with 3x20 (10/leg) and build in weight finishing with a heavy set of 10 (5/leg).

Push Press- The 5-3-1 Wendler cycle is one of the most tried and true strength cycles to build to a new 1RM. Throughout this 6-week cycle, members will start light-moderate building each set and then build slightly from there each week, eventually building to a new 1RM.

WORKOUTS
As mentioned above, this month's workouts will see an even split between barbells and dumbbells/kettlebells. Many of us can get caught up with our love for the barbell; however, moving dumbbells and kettlebells well often requires more control and stability while teaching athletes how to control their breathing better.

We will see two open re-tests this month in Kinda, Sorta 19.4, and Open 17.5, two interval re-tests from last years 8-week interval cycle, which will be spin-offs of "Karen" and "Cindy," and everyone's favorite conditioning/rowing workout in "Pacemaker."

New solo tests this month will include "Pogo Stick," "Salt Bae," and "Elvis." while we'll have two new team workouts in "Ed, Edd, and Eddy" and Step Brothers."