July 17th – 23rd 2017


Week 4 of Meso Cycle
“Jacked & Tan”

Week 4 of 4 in Micro Cycle


1.) This is the last week of your first “micro cycle” in this Meso Cycle (24 weeks). We will continue to progress thru what we have been doing the last 3 weeks. Things from chain accessory work and unilateral movements will continue to keep increasing strength in the entire ROM. After this week you will see a small change in the exercises but the objective stays the same. Some of the strength training looks very similar week over week to allow progressions and adaptation – aka muscle growth and progression.
2.) These WOD’s are very similar to what we talked about the last few weeks, “it doesn’t have to be fancy to be affective”. They are simple but aggressive, you will attack each session with a lot of intensity and specific objectives to progress accordingly. So far, so good in this training cycle and it’s already produced 3 graduates off the bands and onto strict pull-ups, unassisted! Bam! The gainzzz have just begun 🙂


2017-07-16T22:12:08+00:00July 16th, 2017|WOD Notes|