I have uploaded the programming for the 12 weeks cycle we started last week and the remainder of this 4 week cycle. There are a few things you should be aware of on this 4 week cycle:
We have changed the position of the Mad Dawg Total from the first week to the last week of the cycle to be more consistent with the lifts. So there will be two this 4 week cycle as we change over.
You will notice that there are many progressions, e.g. Push-up, Pull-up, Handstand Push-up (HSPU), Muscle-Up/Dip, Ice Cream Maker. Josh has done a phenomenal job organizing the progressions. Most of them are on the rolling white board, but I hope to have them hanging in more obvious places by next week. If you don’t know where you are in the various progressions please ask a coach to help you, especially the push-up and pull-up.
You might notice that the exercises that we do in a 4 week cycle are being reduced. We are trying to reduce the exercises so that everyone gets a least 4 exposures to the each conditioning exercise each month. We aren’t there yet but by the end of the year we should be closer. I have noticed that some athletes are getting practice time with the various exercises and they never really get the adaptation we are looking for.
Finally, I have been playing around with intensity spread out over a week with this cycle because it is so upper body and position/technique oriented. For instance, this week, week 38 on the schedule, we are doing some sort of upper body work everyday, but the volume of each workout is medium to low. There are a couple of reasons for this, primarily, it is to keep you shoulders and hands healthy. Shoulders, hands and backs to develop injuries (tearing in the case of hands) when there is medium to heavy volume especially day after day. If you are only coming once or twice a week, talk to a coach about adding some intensity. It is always easy to make a workout harder.
Ask a coach if you have any questions about the programming.