December is here as we continue our journey toward building capacity and strength. We hope you have continued to enjoy the new programming and are seeing more results! Gainz season is on its way out to close out the year with a BANG!
Over the next month we will continue to have the same mindset of focusing on quality movements and pacing. Each week you will see the same rotation of foundational movements making sure we hit a squat, deadlift, snatch variation, clean variation, an aerobic day, a pump-sesh accessory day and then of course have our Cardio Sunday’s. Again, nothing has changed here.
In November, we focused more on heavy triples, heavy fives, and started our heavy tens (H3, H5, H10). This month, we are going to continue with heavy tens, and heavy twenties (H10, H20) and then finish the month with heavy singles to test our strength. For olympic lifts, you will see more of a focus shift toward pulling strength off the ground. Be ready for more snatch and clean pulls. We will continue working on higher volume gymnastics movements to increase capacity. You will come across more workouts that will give you the opportunity to practice more chest to bars and bar muscle ups. The goal is to continue focusing on quality and never breaking down your form in order to go faster. Remember, we want to work hard but stay in control of our bodies and our breath. This is the same as last month, so hopefully, you’ve had a bit of practice and look forward to more! YAY!
During metcons, we will continue to work on building our 70-80% effort and only focus on that high intense maximal effort occasionally. Read the notes in Wodify! We will explicitly state when it’s a test day.
Just as a reminder: Make sure as we continue into this higher volume training you are taking the extra time at home to stretch and recover. Now more than before, we cannot overemphasize the importance of this and listening to your body (not your ego!) during your sets. Your numbers for H10 and H20 may not make sense and that’s OK! It’s not always about percentages and calculations. Training isn’t linear, and it’s not always about beasting out, lifting the most weight, or getting the best time.
Try looking at your training through a different lens. Check in with yourself and assess which areas need improvement, and just START. As always, we are here for you and will help guide you in the direction of growth. With that said, enjoy the challenge of pushing your body to new limits!