Wrapping Up This Block + What’s Next
Over the past several weeks, you’ve built serious strength and control. We progressed pulling strength from lat pull-downs into chin-up lowers. We slowed down our hinges with tempo work to improve positioning and stability. We paired strength with power so you could feel how your hard work translates into more athletic movement. I heard and saw a lot of progress on those box jumps!! And across the board, we focused on balance, unilateral strength, and building capacity you can rely on.
If you’ve been logging your weights, this is a great week to notice what’s changed. What feels more stable? What feels stronger? What feels more confident?
Starting Monday, we move into a new phase.
This next block blends strength, control, and athleticism in new ways. You’ll see more lateral movement (like lateral lunges and agility drills), power development with hang cleans, and intentional tempo work in lifts like bench press and goblet squats to build muscle recruitment and control. We’ll also continue progressing vertical pulling strength with pull-ups and build pressing capacity through push-ups.
In short: we’re getting strong in more directions.
The goal isn’t just lifting heavier, it’s building strength, coordination, and resilience that carry over into real life. Hiking, carrying, climbing, getting up and down off the floor, and moving quickly when you need to.
Programming outline from 2/23-3/21
Monday: Lateral lunges + push-ups
Frontal plane strength and upper body volume progression.
Tuesday: Hang cleans + Pallof holds
Power development with core stability under fatigue.
Wednesday: Deadlift + Lateral raises
Foundational hinge strength with upper-body hypertrophy.
Thursday: Tempo bench + Glute/Hamstring Sliders
Slowing things down to build control, muscle recruitment, and stronger positions.
Friday: Pull-ups (low reps, higher quality) + Tempo Goblet Squats
Building true vertical pulling strength and slowing down our squats under tension
Saturday: Agility work + Inverted Rows
Foot speed, coordination, and athletic movement paired with some upper body pulling strength.
