Summer of Chest

Chestmas comes early this year. Take note of all the posted dates to take full advantage of the 6 week cycle. Look to get at least 2 exposures of a specific strength/skill to see improvement. Sunday is a great utility for those of you looking to get that 2nd or even 3rd exposure to a lift. Keep a look out for accompanied videos and coach guidance to optimize your experience. There will be plenty of guided options for those of you with mobility restrictions, injuries, or abandonment issues. Game on.

Main Lift Focus

Overhead Squat (First 3 Weeks: 22, 27, 30, 4, 6, 8)

The lift will take feature over the next 6 weeks. This is a demanding lift for all skill levels, and has the propensity to highlight mobility deficits. We’ll have 6 heavy exposures every week; this will include a lighter exposure coupled with Turkish Get Ups to supplement the lifts development.

Power Clean (First 3 Weeks: 24, 26, 29, 3, 4, 10)

The power variation of the clean will take a close second. We’ll have an opportunity to develop position and precision while we take our newly crafted blocks for a test drive; the blocks will highlight an above knee position to encourage healthy improvement in your second and third pull. Deadlift ramp ups and speed pulls will take care of the strength off the floor.

Supplementary Lift Focus

Bench Press (First 3 Weeks: 25, 2, 9)

The infamous open chain exercise is a testament of strength. I’ve always considered this the upper body squat; a full body compound lift of great technical skill. Often criticized for its damaging effects, the bench gets a poor representation in some communities. Highly effective for building shoulder balance and strength; the lift will be drilled as one of my personal favourites.

Hip Thrust (First 3 Weeks: 23, 1, 7)

It wouldn’t be a month with Chesty if we didn’t give those glutes some loving. I’m a strong supporter of the anteroposterior loading of them glutes; the position provides the greatest activation for the gluteal muscles while exposing the hips to variant loading. This will promote balance to the hips and less of a compressional demand on the spine compared to that of axial loaded movements like the squat and deadlift. Explosive powerful predators, thrust.

Mobility Focus

Overhead Stability & Full Bridge

Aligned with the strength focuses, we’ll have some integrated and optional additions to improving your mobility. With the likes of Handstands and Stiff Legged Windmills, the overhead will get the attention it deserves; often frowned upon, these pieces are essential in learning balance and awareness. The development of the Full Bridge will encourage some complimenting Thoracic mobility while improving the front line range of the body.

Abs are made in the kitchen, an ass is made in the gym; however, expect to hear the lamentation of your obliques. Crush your enemies this summer; stay fit and have fun.

Regards,

The Chestevez

Monday Lesson Plan

Warm Up: Coach Choice

Include Wrist Mobility Drills

Strength/Skill:

A) 10 Minute OTM: Alternating Partner Spot (Partner guides and corrects position for graceful perfection.)

30-60s Fingertips to Wall Handstand Hold *hands must be shoulder width or narrower

B) 3RM Overhead Squat

Conditioning: CrossFit

Isabel

30 Snatch 135/95

Time Cap: 10 Minutes.

Finish: 1 set Max Effort Pull Ups
*No bands. Scale to most difficult level of ring row (ie. feet under rings, 1′ beyond rings, 2′ beyond rings, 3′ beyond rings, horizontal, elevated feet, hinge row…)