Programming Updates
You know it’s beginning to be spring when the glacier in front of the garage door is
melting, right?! It also means were going outdoor soon! We had our first running workout the
other day in GrunTT class. What a blast!
Spring is also a time where we transition into a different phase of programming. Different
movements and different goals, but first let’s reflect. Remember those crazy bike workouts you
did 1x a week for 10 weeks? The community averaged a 5 calorie improvement from test to test.
That’s HUGE! The number doesn’t look huge, but remember, you’re holding that higher power
output for 5 MINUTES, which is a LONG time. It’s also possible you might not remember
because your mind erased all that very quickly. Even if you got the same score, many athletes
have remarked that the test “felt better afterwards”. In other words, your body was used to the
level of intensity. That was essentially the point of our previous phase. We’ve also seen PRs in
for clean and jerks, longer strings of DU, and longer strings of pull-ups/BMU all surrounded by
higher intensity (high effort) workouts.
Now, we’re shifting gears. As with all changes in programming, my aim is to take into
account what the community could improve upon this year and what you all would like to see
within the programming. This is what I see as a whole right now: we know our paces and can
adjust even when plans go awry because we’re adaptable, we know technique endurance, and we
know discomfort. Where I see some uncertainty, and perhaps some frustration, is heavy barbell
loads, acquiring advanced gymnastics movements, or stringing together larger volumes of basic
gymnastics movements (side note: basic isn’t “easy”. Mastering the basics is hard). To be honest,
these should be frustrating. They take time and it won’t happen overnight, but that doesn’t mean
your persistence wanes. Your consistency is what’s going to create the growth and the
With that, the overarching themes for the next phase are the following:
– Dialing back workout intensity. This is going to take some discipline for some folks. There will
still be 1 workout a week where if you want to get after it, you can, but ideally, most workouts
are slower moving.
– Progression into longer workouts. This starts with some rest built in. It’s not a lot of rest, but it’s
some. It’s important to note that these are NOT designed to be intervals. The rest is not there for
you to recover, so you can go faster. It’s there to break things up and re-set so you can continue
accumulating more movement time at a sustainable pace. It will go away at some point.
– Lots of “strict” movements, which means reducing a lot of kipping movement volume and
heavy overhead work. It’s not that we won’t do these things, its more that they won’t be on the
forefront. The purpose of keeping things “strict” is to re-fine patterns/positions and build
stronger foundations. This allows us to express these elements later in more complex

Here are the big ticket items we aim to improve upon in this upcoming phase:
– Horizontal pressing stamina then strength. This will primarily be in the form of push-ups and
bench press. One of the main reasons we improve this quality at this time is in preparation for
Murph, so that we can minimize acute overload as much as can.
– Single leg strength and range of motion. This is mainly in preparation for outdoors (i.e. run,
mountain biking) and to shore up any side to side imbalances.
– Squat, DL, Olympic lifting maintenance. We will see more Olympic lifting reps. in the form of
complexes, so we can get lots of exposure with light to moderate loads. We will keep squats and
deadlifts moderately heavy, but won’t be doing RM level heavy work yet.

Overall, this will essentially lead to our longest workout time domains in the summer, use all of
our pressing/pulling work to translate to gymnastics skills and foundation (i.e. progress to
HSPUs, strict muscle up work, kipping), and set ourselves up for some hypertrophy work. This
won’t happen overnight, but will build throughout the next 6 months.
Below is an outline based off a 2 week microcycle (10 days): Monday to Friday. Most of the
weight, volume, and movements will be similar week to week. In the first 2 weeks or so, we will
get used to any movements we haven’t done in a while. Our progressions throughout the weeks
will be in the form of increased frequency of movements or accumulation of more reps of the
movements were doing. Remember, MOST, but not all, of the conditioning work is meant to be
done at a “jogging” pace. Yes, you could absolutely go faster if you wanted to – that’s the point
right now.