Welcome back to another weekly programming breakdown with Patrick Chandler, co-owner of Kansas Athletic Club, and Christian Cardin, longtime member and head of programming. This week’s focus is all about recovery, transition, and smart progression as we enter Week 7 of our current 10-week cycle.
Christian breaks it down: This week is a de-load week, which means we’re dialing back the load and intensity just enough to let your nervous system and muscles recover. That doesn’t mean you won’t feel the work—you’ll still be moving, but the goal is to give your body time to adapt and rebuild from the hard training we’ve done over the last six weeks.
This recovery phase helps prevent overtraining and sets the stage for bigger gains in the final three weeks of the cycle.
We’re transitioning out of our isometric phase and into a concentric phase—where the muscle is actively shortening. Think standing up from a squat or the pull phase of a pull-up. Movements will start to feel more dynamic, powerful, and explosive as we shift our focus.
Here’s what to expect day-by-day:
- Monday: Quad Dominant
- Back squats are back on the menu.
- Superset with dumbbell box step-ups to get those quads fired up.
- Tuesday: Push + Pull
- We’re moving from dips to the barbell bench press, supersetted with strict pull-ups for a classic upper body combo.
- Wednesday: Long Cardio
- Expect a 30–40 minute conditioning session.
- Use this as a moving recovery day, dialing into pacing and breathing.
- Thursday: Explosiveness
- We’re progressing from strict press → push press → push jerks.
- Look for a front squat + push jerk complex to build explosive power.
- Friday: Posterior Chain Focus
- Transition from RDLs and Bulgarians into deadlifts.
- Superset with high box jumps for that hip-explosive finish.
- Saturday: Partner Workout & Sweat
- Grab a friend, suffer together, and have fun while you’re at it.
- Sunday: Hero WOD
- For the open gym crew, our traditional Hero workout caps off the week.
We’re loving how this cycle has been shaping up, and this deload week is an essential part of helping everyone hit that next level. Look for more of these quick weekly breakdowns, and stay tuned—we’ll also be dropping longer-format deep dives into future cycles.
Check out our Sweat Daily Podcast as well as our YouTube channel!
Thanks again to Christian for the breakdown, and we’ll see you in class!
• REXPERIENCE ALL
KS Athletic Club
HAS TO OFFER
• REXPERIENCE ALL
KS Athletic Club
HAS TO OFFER •
REXPERIENCE ALL
KS Athletic Club
HAS TO OFFER •
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