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Pittsburgh FIT


May 28, 2024

Programming Focus - June 2024

We are officially at the halfway point of 2024, which means the Mid-Year Challenge is right around the corner! Let’s first recap May to celebrate everything we accomplished!

In the first week of May, we tested our 3RM Bench Press and Overhead/ Front Squat, capping off our volume cycle with some great PRs and leading into a phase of general fitness lifting! We had a big bunch of named workouts that we tackled, the biggest ones being Ava, our Mother’s Day Workout, and a retest of The Chief!

We saw Kelly as our Benchmark of the Month, so expect to see her again in three months! Leading up to Memorial Day, athletes had the opportunity to get some last prep work in with the Optional Murph Prep, which spanned four weeks and led right into Murph.

Lastly, we really got comfortable with an uncomfortable amount of toes to bar and hanging knee raises with our capacity focus showing up in workouts in various ways! As we shift into June, we have some exciting things on the horizon, so let’s see what’s in store!

Weaved into the month, we will also see a retest of Fran and our Benchmark of the Month: Cali Bear! We will also see Barbra, another Hero Workout, and a Father’s Day workout! Our Toes to Bar volume from last month will shift gears, and we will see a greater focus on Strict/kipping HSPU practice/ volume.

The goal will be to build more reps of both Strict and Kipping HSPU into workouts, similar to how we did with toes to bar last month. This will be the last month of our Towing Capacity Cycle, so we will continue to see 2 Grind workouts each week to finish this phase of training off strong!

Lastly, you will see at least one Oly complex per week to prep us for our Oly cycle that starts in July…this will run in tandem with a continued focus on GPP strength work. Oh, and one more thing…we’ll be adding in 1-2 FLEX bodybuilding finishers per week to keep the pump alive going into summer!

And if you want some tips for today's workout, check out the video below!

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