May Programming

"With Vacations, long weekends and just more time to spend outdoors, we want you feeling ready for everything the summer months have to offer."

Chris Cooper, Vantage Movement Founder and CEO

Here we go.  Let's dive into May’s programming. This month we will be spending three weeks in a stamina cycle culminating in Memorial Day Murph and our continuing with Hero week. Our three Hero workouts are:

Murph
1mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*partition reps as you see fit

A Good'n
6x
17/12cal Row
10 Burpee Over Erg
400m Run

DT
5x
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

So what does that mean for you? Great Question. Over the next three weeks, the workouts we will be doing will continue to prepare us for longer duration and higher volume of Murph, the grind of A Good’n and the complex of DT.

The overarching theme for this cycle is summer style.  We will be playing with reps that aim at both building strength endurance for summer hikes and nature calls.  As well as reps that help with muscle hypertrophy/growth. 

With Vacations, long weekends and just more time to spend outdoors, we want you feeling ready for everything the summer months have to offer. 

We will continue to focus on improving our push-ups using both DB and BB Bench Press To improve our strength endurance and avoid the burnout on the way to 200 push-ups. 

We will continue to build our strength and stamina for pull-ups and increasing our leg strength so 300 air squats doesn’t seem that terrible and your bodies are ready to conquer any hike you might be considering. 

But this isn’t the only thing we will be focusing on.  We will also be sprinkling in a healthy dose of our shorter and higher intensity workouts to keep our top end cardio high. We don’t want to let the increase in long duration workouts affect our sprint ability,  so we’ll keep flipping tires, pushing the pace a couple of times a week with shorter workouts. We will also balance our cardio between running, biking and try not to neglect the rowers. 

We want you all heading into this summer confident in your physical abilities, appearance and ready for anything and everything it might have to offer.

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See you in the Gym.