 Programming Notes May is upon us, and we are entering those hot summer months sooner than later. In our strength classes, we will be continuing the cycle we are currently on. The back squats and deadlifts are going to be difficult but will allow us some more volume at heavier weights. It is very tough to go for a maximum set and follow it up with sets of 5 at your 80%, but we will make sure to have enough rest between in order for your system to recharge, allowing you to perform your lifts safely and correctly. Resetting your 5/3/1: some of us are getting to the point in our weight progression where the numbers we are aiming for are not happening. On a 5+ day we are getting 4 or on a 3+ day maybe even just 1. As we notice these happening, it's time to think about resetting our numbers, but only for the lift that is hitting that wall. We can very easily reset one and allow the other three to keep moving upwards. Keep in mind, as long as you are hitting the minimum numbers, you get to keep moving on up! In our conditioning classes, we are going to continue our work on our pull-ups with the Fighter Pull Up Program. It's soon to be "suns out, guns out", and there's no better way to get pool ready than some pull-ups. Make sure that you are taking some recovery measures for your grip as this can become fatigued, and will sometimes manifest in the form of elbow discomfort throughout daily life, which is something we want to avoid. Check out our recommended articles below for tips on helping out. Congratulations to Lauren Quiroz, SFG I A StrongFirst Certification is never given to an individual but is earned through a crucible of hard work, sweat, tears and sometimes blood. Although it may boil down to 3 days of work, if you do not come prepared (and you can ask anyone who has been through it), then your chances of success are very slim. Not only are the three days physically taxing, with numerous workouts on days one and two, but mentally draining, as you learn all the intricacies of just 6 movements. "An inch wide, but a mile deep", many have said. To top it off, you earn the certification on day three. You must pass a regimented technique test of all six movements and a 5:00 snatch test, having to complete 100 repetitions under strict guidelines. All of this to basically say, I am very proud of Lauren as she has just finished her Level 1 this past month and excited to welcome her into the StrongFirst family. - Coach Matt  Member of the Month: Lauren Quiroz In lieu of our traditional Member of the Month featured interview, we asked member-turned-Coach Lauren to write an article about her experience at the StrongFirst Instructor Certification in Chicago, IL. "So many people have said how this weekend can change you, but until you experience it for yourself, it's hard to truly understand. In one weekend, I not only improved my kettlebell skills and coaching techniques, I learned what it means to be strong first. I found a community much like our own BHF Tribe: strong, supportive, and hardworking. I'm excited to bring what I've learned back to BellHaus Fitness because your strength is waiting, and it's time to take it." Read her full blog post here: The Dome of Strength - My Journey to StrongFirst Articles We Recommend
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