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.