After the fun of October’s personal bests you now have the choice of either continuing to push forwards with new performance tests or taking things back to basics to build strength to achieve movement goals. Do feel free to mix and match according to what you need to work on. Most of all enjoy x
Although there was only one overall winner, the best outcomes of October’s competition were the progressive achievements from everyone who took part, as well as the amazing team building to work together to achieve a goal. In fact, the final week was so exciting that a runner-up prize was added to celebrate the bro love x
November is the final month of this five-month cycle and the annual journey towards a new 1RM.
Welcome to Phase 5, week 9 of our 2018 training plan.
Week 9. It’s getting even tastier this week. We want you to build your weights on your main lifts. This doesn’t mean start light, it means start with a GOOD weight and build on it. Your final set should be pretty close to failure (but remember we ain’t doing failure).
There are some nice secondary lifting sets and some breathing WODs this week with a good degree of volume. If the number is high (10+ reps) don’t go too heavy: aim to go consistently and UB.
“leave your ego at the door”.
It’s hotting up!
This month’s gymnastics classes have been challenged with accumulating as many points as they can over the month to compete with the other classes for a team trophy and prize.
After a practice week (week zero), 6am won the first competition and 8am won the second. Now they go head-to-head in the final week to claim the title.
Welcome to Phase 5, week 8 of our 2018 training plan.
Week 8. This week you’ll be repeating your basic lifts from last week, so look for a few extra kilos on the bars. You should still be making all your lifts: we are not in the realm of failing reps or sets.
We don’t write a “de-load week” into our programme as many of you have different training goals and training schedules, but if you have been following the plan for the last 7 weeks and are feeling a little jaded it might be time to back up a little. Move some weight but don’t fight the weight when doing WODs or longer exercise pieces. Check your work rate: you don’t need to be at 90% effort – 60-70% will do just fine. Rolling around on the floor after every workout isn’t your aim. Its really important you begin to listen to your bodies not breaking your bodies.
“leave your ego at the door”.
Welcome to Phase 5, week 7 of our 2018 training plan.
Week 7. Moving things around and switching things up. We’ll be working on some lower reps ranges this week. If you ask me, this is where a lot the magic happens… It’s a balance between volume, strength, recovery and mental fortitude.
When your doing box step ups don’t go to high ideally your knee will be above your hip crease but we would rather you stepped up with power and control than fell up the box.
“leave your ego at the door”.
