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We are at the beginning of another new cycle. I feel everybody responded well to the format we used over the last 7 weeks so we are going to repeat it with a few minor changes. The first change we are going to implement is one that I’m coining the ‘Dan Gable Method’ of training. Dan Gable, for those that don’t know is THE most dominant wrestler in the history of the sport. Dan won gold at the Olympics in 1972 without giving up a single point on his journey. In his entire college wrestling career he lost only one match. Dan if famous for saying, emstrong“If it’s important, do it every day. If it’s not important, don’t do it all.” /strong/emWhich leads us to the ‘Dan Gable Method’ of training. Every single day we will be doing 2 exercises, one with a body weight focus and one with a weightlifting focus. Over the course of the 7 weeks we will pick 4 exercises to focus on, 2 in the first 3 1/2 weeks and 2 in the second 3 1/2 weeks. The second set with build off the first, with the goal of having everyone be proficient in these exercises by the end of the 7 weeks. This cycle we will focus on the strict pull-up and the overhead squat which will lead into the muscle up and barbell snatch. We may spend more or less time on each movement day to day, but we will be doing them every day. The responsibility will be placed on you, the athlete to get as much out of this opportunity as you can. Expect to see impressive gains in both if you put the work in. Focus all your attention through this part of the workout on the task at hand and I guarantee you’ll be rewarded. I’m very excited to try this and see what we as a gym can do in the pull-up and overhead squat departments, starting out.
Warm-up
Goblet squats, 3×10
KB Swings, 3×10
Strict pull-ups, 3×8
Overhead squat with dowel, 3×10
Strength
A. Deadlift 5Rm
B. Box Squat 10×2 on 60s @60-70%
C. 6 Sets: Farmers Carry 50m, 6 push press