Barbell Club – December 2019
The final month of the year is here. This is when most members take a break from training for holidays and visits home to family. For this reason, there are two options for the program this month.
Option 1
Days 1 and 2 are a repeat of last month’s strength sets (with different accessories). This is for those people who did not complete all of the weeks last month and will, therefore, get the chance to finish up and test their annual 1 rep max before the end of the year. This number is needed to calculate percentages for next year’s program. Those people who have already done their tests but found their predicted 1RM was far easier than expected could also work through this again and test once more. If you will not be attending the full four weeks, adjust the weekly sets/reps accordingly – your coach can help with this. Some of you might only complete the A and B exercises within class time. At this stage in the program cycle that is absolutely fine. The Cs are there for those people who are efficient with set up and timings.
Option 2
Days 3 and 4 are for those people who completed all of November’s program and achieved their best on their tests. This program cycles back to hypertrophy and will make your muscle burn with some super drop sets. As the winter temperature sets in, this is the option to choose to keep your heart rate up to stay warm and sweaty.
Make sure you note down all your results from this year as they will be needed for 2020. The first six months will focus on the Juggernaut strength program and the second six months on the Wendler 5, 3, 1.
Have a lovely Christmas and enjoy the break – rest is important!