It’s Summer! The overarching goal of this block is to leave energy for us to enjoy life outside of the gym, while also allowing plenty of training to get/stay strong, conditioned, and lean. Home is where you make it.

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♣ Phase One

This first phase utilizes clusters on our deadlifts, allowing us to keep relatively high intensity, while packing a density punch, and then increases the volume and incrementally drops intensity across the rest of the week with our remaining lifts.

This second phase raises the intensity a bit on our main lifts Monday and Wednesday, while introducing a lot more dynamic, multi-directional movement on Tuesday and Thursday. Then Friday we get after the volume with some tempo training—as always, taking the neural-metabolic continuum into account.

Our third phase brings the volume back up, while keeping the intensity pretty high on our main lifts, both Monday and Wednesday, utilizing clusters for deadlifts (again), and an eccentric emphasis on our presses and squats. We also continue to use more dynamic, multi-directional movements on Tuesday and Thursday, before we get after the volume on Friday with more unilateral work than last phase—as always, taking the neural-metabolic continuum into account.

Where did the summer go??! Last phase, let’s do this! In this last phase, the focus is on moving some weight on our strength days- more weight, that is, than you have this whole block. Then we get into some fun stuff on Tuesday and Thursday, mixing up our conditioning/movement days a bit. Friday brings a good bit of volume as well, throwing down 15 reps of unilateral work—yowza!