During the month of June we’ll be introduced to new internal benchmark workouts as well as a handful of repeats from the month of February. Again, it’s important to remember that the specific focus is on developing our limiting factors, improving our ability to recover through aerobic work, and being careful to monitor doses of high-intensity work.
Remember, that anytime we’re repeating benchmark strength or conditioning pieces, it’s important to have a plan in place and let our improved levels of fitness dictate our level of effort. Often times if you place less stress on yourself to perform, your level of performance improves. With strength work, hitting a 5-10# PR is a healthy goal.
Overall, the volume during the month of June is comparable to past blocks of programming, but you’ll probably notice a bit more Olympic lifting during this month. Whenever Olympic lifting is part of the programming, the goal is efficiency and bar-speed, so opt for lighter loads if needed.
Lastly, don’t forget the value of planned rest days. All too often, athletes undervalue the benefit of planned rest days, and think they will take them further away from their goals when in reality the exact opposite.
1 RM Bench Press
Front Box Squat 2RM
Sumo Deadlift against a band (first time)
1 1⁄4 Front Squat: 3RM (Last done 2/26)
Wide Stance Goodmorning + Box Squat (first time)
Handstand Push-up + Upper Accessory Close Grip Chin-ups
DYNAMIC EFFORT LOWER
Power Clean + Front Squat + Jerk x 3 Week Wave Sumo Deadlift against band (start week 1 of 3)
DYNAMIC EFFORT UPPER
Floor Press x 2 weeks
Hang Power Snatch EMOM (start first 2 weeks)
(Last done 2/26)
(last done 2/27)
(Last done 3/5)
(Last done on 2/9)
(Last done on 1/31)
(Last done 2/2)