At McKenna's Gym, we view programs as holistic approaches to achieve athletic goals.  Our practice includes Coaching, technical review, video review, and group support as you work toward your goals.  Furthermore, we help develop specific and measurable objectives which demonstrate how you're progressing through the training process.

What your Program/ Coaching Package Includes:

  • Programs updated weekly,

  • programs are typically broken into a 3-12 week phase,

  • review of up to 20 Videos per week,

  • membership to the gym,

  • Coaching Support at meets (when we're able to attend),

  • specific and measurable objectives which will ensure that you're on the way to reaching your goals,

  • access to our private facebook group,

  • Access to our occasional Group retreats and events (costs may be involved, but these retreats/ events will be restricted to paying members of the group)

Please use the below link (opens in a separate window, please enable this pop-up to occur) to submit an inquiry form for Online Coaching/ Custom Programming.  If you're looking for a program for a Barbell Club or Gym, please send an email directly to  

Our programming rate is $150 month to month via auto-deduct; the price includes review of up to 20 videos per week and unlimited use of the gym and facilities during our open hours; if you are a student, First responder, or Active Member of the Military, we have a discount available for you; please let us know of your status in the Questions section of the Inquiry form.  You will not be obligated to pay until after you've spoken to a Coach and agreed for programming.  There is, however, no sample programming for free.  Thank you for considering McKenna's Gym and our programming.  


This is a sample week of programming for one of our National Level Athletes

Day 1
SN High Pull + Snatch from the Ground+OHSQ 50x2 (2), 60x2 (2), 70x2 (3), 80x2, 85x1, 90x1
Pause BS 50x5, 60x5, 70x5, 80x3 (2)
SN Grip RDL (% of FR SQ) 60x6, 70x6 (2), 80x6, 85x4
Farmer’s Walk:  x100 feet x 10, hold heavy dumbbells- at LEAST 40s, 50s, or heavier

Day 2
SN (High Hang) 50x3 (2), 60x3 (2), 70x3 (2), 80x2 (2)- don’t let go of the bar
PC+FS+Jerk 50x2, 60x2, 65x2, 70x2, 80x2
FS 50x3, 60x3, 70x3, 80x3 
Push Press (% of Jerk) 50x3, 60x3, 70x5 (3)
Glute Ham Raises

Day 3
Clean Complex
3 PC+3 FS + 3 Push Jerks 30%, 40%, 50%, 60%, 70%
SN Grip press from the Low Position x5x5
Side to Side Bounding x 10 steps
Ab Roller

Day 4
CL Pull+ CL (blocks at knee) 50x2, 60x2, 65x2, 70x2 (2), 80x2
FS+ Jerks 50x3+2, 60x3+2, 70x3+2, 80x3+2
Incline Dumbbell Bench press x6x5 sets- go heavy
Conditioning: 21-15-9 Pull-Ups, Push Ups, Reverse Lunges

Day 5
CL 50x2, 60x2, 65x2, 70x2 (2), 80x2, 85x1, 90x1
PS 50x3, 60x3, 65x3, 70x3, 80x1, testx1, testx1
BS 50x3, 60x3, 70x3, 80x3, 90x2
Jerk Recoveries x2 x AHAP
Conditioning:  2x2k rows, rest ½ the time it took to do the first row