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November Programming

November is here as we continue our journey toward building capacity and strict movement strength. We hope you have been enjoying the new programming and are continuing to see results! Gainz season is in FULL effect!

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 main 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. Nothing has changed here.

Instead of performing a lot of heavy doubles and triples (H2,H3), we are moving into heavy triples, heavy fives, heavy tens, and heavy twenties (H3, H5, H10, H20). We will also move into higher volume gymnastics movements. You will come across workouts that have high volume movements similarly to last month. 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!

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.

Make sure as we progress 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!


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