Super excited.  Super pumped.  Super supered!!!  New block of programming begins Monday May 23!

Read on below to find out where you’ll be heading over the next month!

Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
SKILL: Agility
STRENGTH:  Speed Strength, Power, Maximal
ENERGY SYSTEM DEVELOPMENT (ESD):  Aerobic

Noticeably different in this block is the warmup.  This warmup includes movements that not only stretch muscle and other soft tissue, but also contracts the muscle while it lengthens (eccentric loading).  Double whammy of stretching and motor control work!  This day’s SKILL work will focus on shifting the body through the frontal plane quickly, coupled with anti rotation medball work.  In this day’s STRENGTH, the return of Olympic Weightlifting.  Split jerks kick off this part of the session.  Barbell split squats will complete this section.  ESD will be a moderate duration, moderate intensity aerobic piece.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
SKILL:  Reaction
STRENGTH:  Maximal
ESD: Aerobic

Improving hand eye coordination will be the major theme of this day’s SKILL work.  Bring out the deck of playing cards and punch away!  Strict chin-ups will be superset with this skill work. Moving on to the STRENGTH section, improving the back squat by pre fatiguing the core will be the focus.  Have you missed the barbell roll out?  They’ve missed you! ESD will be an interval session at moderate intensity and duration.

Week 1 Day 3, Week 2 Day 2, Week 3 Day 1, Week 4 Day 6
SKILL:  Balance
STRENGTH: Power
ESD:  Aerobic

What’s more fun than slow controlled bear crawls?  Slow controlled bear crawls while balancing on a 2 x 4!!! Hooray!!!  Super simple.  Super easy?  Come and find out!  A snatch complex awaits you in the STRENGTH section.  The ESD will feature a LONGGG continuous workout.  For all of my enduros out there, here’s your day to crush!

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
SKILL:  Reaction
STRENGTH:  Speed Strength, Power, Maximal
ESD:  Alactic

If you love lifting, feeling explosive, and focusing more on strength and power, today is YOUR day!!  It’s all about rotation in today’s SKILL.  Not only will you be working the medball through some rotational throws in the half kneeling position, but you’ll also have to work rotation off of a reactive start with hip turn sprints.  STRENGTH will be the big focus of this day.  Hang power cleans kick off this portion of the day.  Opening up the hips and strengthening the adductors and low back, we’ll take a stab at the seated good morning.  The day concludes with Airbike power sprints superset with strict chest to bar pull-ups.

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
SKILL:  None
STRENGTH:  Power
ESD:  Glycolytic

This day will be sans-SKILL as you’ll need to devote more time to the day’s ESD.  You’ll find this session begins with a squat clean complex in STRENGTH.  Today’s ESD will be a burner:  2 moderate duration, higher intensity intervals at 90-100% max effort.  Work:rest will be 1:1.  Work fast, get less recovery time.  This will be really fun….to watch.  To do?  Maybe?  Great session to test the guts and mental fortitude.

Week 1 Day 6, Week 2 Day 5, Week 3 Day 4, Week 2 Day 3
SKILL: Agility
STRENGTH:  Speed Strength, Power, Maximal
ESD:  Aerobic

Frontal plane (think side to side) will see some work during SKILL.  An agility ladder complex coupled with a medball exercises that includes foot work and you’ve got a recipe for improved coordination and power!  As for STRENGTH, power snatches from blocks will be superset with some strict chin-ups.  ESD will be a moderate duration moderate intensity conga line style workout with the prowler…  No cause for alarm.  None.

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Looking forward to a great next couple of weeks!  See you at Steelworks Strength Systems soon!