Category: Field Notes

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Field Notes Preview Review

November Field Notes

PHEW! That last strength cycle was a doozy. Am I right??

HOWEVER! We saw a crazy amount of PRs! Time for some shoutouts:

Snatch
Karen Scoggins 75#
Sammie Johnson 120#
Lisa Jackson 80#
Rosemarie Waters 90#
Susan Haman 55#
Brennen Jackson 210#
Josh Hawley 205#
Patrick Metzger 155#

Front Squat
Elijah Kroll 315#
Allison Hardwick 145#
Amanda Wonnacott 130#
Karen Scoggins 170#
Makila Herd 160#
Sammie Johnson 220#
Michael Hull 275#
Courtney Abel 115#
Debra Silva 75#
Lisa Jackson 130#
Rosemarie Water 165#
Josh Hawley 325#
Jacquelyn Wetzel 190#
Jennifer Youngberg 80#
Kara Hawley 195#
Katy Meek 155#
Brennen Jackson 340#
Jared Swanson 225#
Kevin Bross 275#
Lee Millard 315#
Savannah Lyons 155#

Clean & Jerk
Amanda Wonnacott 95#
Debra Silva 75#
Holly Downs 55#
Jacquelyn Wetzel 155#
Jennifer Youngberg 55#
Kara Hawley 155#
Lisa Jackson 105#
Susan Haman 80#
Patrick Metzger 225#
Rikki Burns 85#
Savannah Lyons 140#

Now- On to the plan for November

It’s time for a little GPP love. Which means, you will see lifting, but not in quite the linear fashion you are used to. We will squat, press and pull once per week which will range from tempo to wave loading. This will get us primed and ready for our heavy singles at the end of December.
Oh. Did I mention exactly what the lifts are?
That’s right friends…….. Back Squat, Deadlift… and…. BENCH PRESS!

Twice a week this month we will see SPRINT style workouts. Coming off long GRIND workouts this month, we should have a solid conditioning base and now we challenge that with fast bursts of energy. This will help train the body to recover more efficiently!

Other promises for November: DT, Ripcord and 1-2 bodybuilding finishers per week to get a niiiiiiice pump leading into the end of the year.

Hang on tight, turkeys! This winter is starting off with a gobbling good time at Kainos!

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Field Notes

September Field Notes

Wake me up when September ennnddssss.

Wait. No.

SEPTEMBER, FOLKS! Instead of wasting away like Green Day would have us do, let’s take a sneak peek at what’s coming up to get us AMPED for a solid fall full of fitness! (Like the fact that we are starting a 9 week Olympic cycle!)

Kainos Weekly September Commitments

  • (1-2) Grind Workouts 
  • (1) Snatch Day 
  • (1) Clean
  • (1) Jerk Day 
  • (1) Front Squat Day
  • (1) Optional Partner Workout 

Kainos September Benchmarks

  • 1-Rep Clean & Jerk
  • 1-Rep Snatch 
  • 1 New Named Benchmark Workout 
  • Flatline (Death Row Remix)  
  • Filthy 50 

WEEK 1 (9/5) 

  • Heavy 1-Rep Snatch 
  • Heavy 1-Rep Clean & Jerk 
  • Front Squat (10-10-8)

WEEK 2 (9/12)  

  • Hang Muscle Snatch + Hang Power Snatch 
  • Hang Muscle Clean + Hang Muscle Clean 
  • Drop Jerks  
  • Front Squat (10-8-6)

WEEK 3 (9/19)  

  • High Hang Power Snatch + Hang Power Snatch 
  • High Hang Power Clean + Hang Power Clean 
  • Push Jerk + Split Jerk 
  • Front Squat (8-6-6)

WEEK 4 (9/26)  

  • Clean Deadlift + Clean Pull 
  • Pausing Snatch Deadlift + Snatch Pull 
  • Pausing Split Jerks  
  • Front Squat (6-6-4)

Don’t hit the snooze button this month! Wake up ready to tackle fall and get geared up for winter! You won’t want to miss out on these gains.

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Field Notes

August Training Focus

I know, I know.. it’s August 5th. Better late than never, right??

You may be have noticed some different ways to press and squat in the month of July. It’s been unique and different! The reasons behind this is to expose you all to different ways we can Strict Press and Front Squat as we continue to stick to those high reps at light to moderate weight.

For August, we finish up that pesky tempo work and transition into some 1 + 1/2 rep assignments! We will continue to superset each strength day with some beautiful accessory work as well.

Our Olympic cycle switches gears from Snatch to Power Clean this month. We will test our 1 rep (today!), continue the 2 day/week skill work, and will retest at the end of the month. If I’ve said it once, I’ve said it a million times: LET’S LIFT SOME WEIGHT!!

(Have I said that?)

You all have been crushing this cycle so far. Keep trusting the process!