Coaches Corner February 2026

Build’s - We are doing a couple different styles in this block. One day of giantsets (3 movements/round), one of supersets (2 movements/round) and one day continuing on our journey with one of the olympic lifts. The olympic lifts are some of the most technical movements we can do in the gym. Athletes spend decades dedicated to trying to perfect two movements for competition (Snatch + Clean & Jerk). It is ok to feel like it is a foreign language, our goal is not perfection or competition, just general competency with the movement pattern. The benefits come with learning new things, being able to produce power in new ways and the often untalked about aspect of the growth mindset. Be willing to suck, then learn and grow. The other days are in line with our philosophy of attacking the entire body throughout the week in as many different stances, angles and planes as possible. We are also doing a squat wave, this is not something we have done in the past. Take the first week lighter than you might think…Not super light, but light enough to get a good stimulus and give you an idea of what to shoot for in the weeks to come. 

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Ignite - Been a minute for this targeted intensity. Really short effort. Must be done at maximal intensity with respect to movement quality and range of motion were required. It is not a causal pace, it is a race. Every set should be a race against yourself and whoever else you wish to assert physical dominance over. 

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Grind - For Time. Fun. Go hard, hold onto the pace at which you set out. Finish as fast as you can, allowing for full range of motion on all exercises and correct reps completed in correct order. 

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Sustain - Couple different iterations of longer work capacity efforts in this block. One longer steady state effort so you can delve into the dark spaces which have been neglected and conjure up as many excuses as you can find to not stay in the zone of suck required to really push yourself to new levels of stardom. I only know this from personal experience. I can find a lot of reasons why today is just not the day. The battle is usually between the ears and less in the lungs. The other Sustain day is a longer multi effort station workout. This session is easier on the mind because we get to move to new things every 10 or so minutes. Regardless of the time duration, getting to change things up somehow elevates some of the discomfort associated with doing one thing for long periods of time. 

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‍Cool Down - Core and Mobility.

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Coach Josh