Clean & Lean (Spring cycle 2024)

Coming off of an epic eight weeks, the Axistence Athletes are feeling strong! 29 of our members set a cumulative 61 personal records in the last cycle.

​Although fun and rewarding, it’s time to move on to a few more skills. Axistence Athletes can’t just be proficient in three movements. We must diversify our strength :) 

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In the next eight weeks we’ll be testing four skills:
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- The Military Press (Barbell for Tactical, Kettlebell or Dumbbell for Practical)
- The Power Clean (Barbell for Tactical, Kettlebell for Practical)
- The Pull-up (Loaded for Tactical, Bodyweight for Practical)
- The Broad Jump (We won’t be seeing this as frequently, but we will test it)

Although none of these moves are new to any of our members, we’ll be seeing all of them more frequently throughout this cycle.

We’ll also be ramping up our conditioning with bodyweight strength endurance (pull-ups, push-ups, lunges, etc.) Murph will just be another workout by the time Memorial Day rolls around ;) 

Although we will see Deadlifts, Bench Press, Back Squats, Rope Climbs, Carries, Get-ups, and everything else we always do, there is a method to the madness as far as how it’s organized. For those of you that really want to nerd out, the table below will allow you to do so.

We will see the Power Clean and the Military Press twice per week. However, one day will be focused on going heavier, while one day will be focused on going lighter and working on skill and endurance. The days will alternate which lift is heavy and which one is light.

Example:
Skill:
10 Min Alt EMOM
1 Power Clean Complex (working up to strength weight)
1 Turkish Get-up (alternate each round)

Strength:
20 Min E4MOM
5 Power Cleans @ 75% 1RM
5/5 Bulgarian Split Squats
CYO Mobility 

Conditioning:
10 Min E2MOM
8 Push Presses @ 50-60% 1RM
20/15 Calories
The next time you see the two movements, the Military Presses will be the Strength at 75%, and the Power Cleans will be in the conditioning at a lighter percentage. ​

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Strength is awesome, but what about conditioning???

Great question, over the next 8 weeks we’ll be ramping up our conditioning as well. What’s that mean? Well aside from the bigger lifts of the Power Clean and the Military Press, think less weight, more reps, and more of an aerobic effect. We’ll be using both interval training as well as longer flows to make this happen.

If you’re ready to get more powerful, as well as bump up your lung capacity, then you’re gonna love this cycle.

Questions about programming, how to individualize a program to fit your needs, or something else along those lines? Reach out to an Axistence Coach with the subject line: I want to be able to open the peanut butter jar