THE WEEKLY BULLETIN

​This Week's Training Highlights

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• Gymnastics shows up in several forms, from strict strength and single-leg control to toes-to-bar and rope climbs.

• Barbell work varies across the week, with push jerks Monday, progressively heavier front squats Wednesday, and power snatches Thursday.

• Time caps on several workouts this week mean scaling will matter. Choosing appropriate loads and progressions will be key to finishing within the prescribed time.

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Monday

Monday’s workout pairs push jerks with toes-to-bar across five rounds. Choose variations that allow you to keep moving while still making the gymnastics challenging enough to be productive. As fatigue sets in, the push jerk can easily turn into a press. Instead, focus on an explosive hip extension, then punch under the bar and receive it in a quarter squat before standing.

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Tuesday

Tuesday is focused on gymnastics. You’ll work through strict handstand push-up, strict pull-up, and pistol (single-leg squat) progressions before bringing all three movement patterns together in the workout. Choose progressions based on what you need to develop rather than simply what lets you finish the most reps. Regardless of how you scale the movements, the workout should feel more like a heavy strength day than a conditioning workout.

 

Why Strict Strength Matters for Gymnastics

Kipping can help us perform more work, but strict strength gives us the foundation to do it well. Strict pulling and pressing develop the strength and control that eventually make more advanced gymnastics movements possible. That’s why a progression isn’t just a substitute for the “real” movement. It is part of the work that gets you there. And if you already have the movement, progressions strengthen the positions and control that support it. 

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Bottom line: Never think of progressions as a step down. Regardless of your level of skill mastery, they are integral to continual improvement.

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Wednesday

Each of the 10 rounds begins with a row before moving to front squats, with the expectation that the bar gets heavier as the workout progresses. Set up each squat well, maintain a strong front rack, and leave enough room to continue adding weight later in the workout. The goal is not to reach a 5-rep max. Instead, build to the heaviest weight you can maintain with solid form as you begin to tire.​

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Thursday

Thursday is all about the power snatch. We’ll begin with touch-and-go power snatch complex practice to work on efficient barbell cycling. The workout follows with descending power snatch reps paired with double-unders. Think moderately heavy, similar to Isabel. Quick singles are the goal for the power snatches, unless the prescribed weight is light enough for you to string reps together.​​

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Friday

Friday’s workout is a triplet of running, high box jumps, and rope climbs, with the goal of finishing under the prescribed time cap. We’ll use the warm-up to work through progressions for each movement and determine the appropriate scaling for the workout. The goal is to choose options that allow you to complete each round at a sustainable pace, leaving enough time to finish under the cap.​

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Saturday​​​​

We’ll finish the training week with a Partner WOD. Expect a longer workout with opportunities to divide the work, recover during your rest periods, and maintain a strong effort throughout.​​​​

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​​​Community Corner​​​

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Halloween Social 🎃 Time Change / Radvocacy Wellness - Chamblee Grand Opening

 

We are excited to announce that Dr. Amanda Smith’s practice, Radvocacy Wellness, is opening a second location in Chamblee!

 

In support of Radvocacy's grand opening celebration on October 10 starting at 5PM, we are shifting our Halloween Social start time to 7PM for members who would like to share in the fun across both events.

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We’d love to see you whether you join us at 7PM or later in the evening, with or without a costume. Halloween Social details can be found HERE. Your RSVP is appreciated.

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Details and RSVP for Radvocacy Wellness’s Chamblee Grand Opening can be found HERE.

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September's 15+ Classes Club

These members logged at least 15 classes during September. We love seeing this kind of commitment. Congratulations to everyone who made the list!​

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