Now we’ve made it to the last couple of weeks in the year where we are going to have a little fun with the workouts. Nothing outrageous, nothing over the top just consistent training for those who are still around London Town. We will still have the daily wod’s and workouts so please come and get a sweat on and don’t worry about the programming. Regular programming will return on Sunday 2nd January 2022.
Weekly Schedule – Week 8 of 8
With this being the last week of our structured programming for 2021 let’s aim to get some markers laid down in terms of our strength and fitness. We’ve had a great year, since coming back off the lock downs the general fitness level had dipped. Adding in 6 months of a grind and we are back punching well above average. You are all to be congratulated on your efforts to get back to such a high level. Enjoy the workouts and record, record, record your numbers and performances.
Monday – Squats & Cleans (Variations)
Tuesday – Push Press / Bench & Chins
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch & Deadlift (Variations)
Saturday – Clean & Jerk (Variations)
Next 6-week program:
StrongCon 7th Dec 2021 – 16th Jan 2022
The rota of session dates is on the whiteboard.
Workout 1 = back squat (lung day)
Workout 2 = bench press (chill day, sort of)
Workout 3 = deadlift (will hurt the next day day)
Weekly Schedule – Week 7 of 8
With only 2 weeks of programming before we have a bit of randomised fun coming into Christmas and New years let’s aim to get some good numbers on the board. Where you see percentages let try and stick to these as much as possible. Move the bar faster at these numbers, don’t keep loading the bar with more weight. We will see a few testing pieces coming up some please keep an eye out on the blog for what is to come!
Monday – Squats & Cleans (Variations)
Tuesday – Push Press / Bench & Chins
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch & Deadlift (Variations)
Saturday – Clean & Jerk (Variations)
After four months of building strength with the Wendler program, it is now time to test your hard work.
Last week was deload so the first week of this month will be allocated to testing. Ideally, test your 1RM but if you did a 3RM or 5RM last time you can re-test these to have a like for like comparison. If you can, separate the back squat and OHP tests to be on different days – they are together on the program because BBC is only a 3-day per week program. You could do the OHP test in your fourth class in the second week. (Ideally, spread all four tests over two weeks so your body has more time to recover. Rest on the days between rather than doing other classes). Make sure you do a good warm-up before hitting the test – your coach can guide you for this. Females – try to do your tests the week you ovulate as the build up to this will be when you are at your strongest, or at the least, not the week you menstruate/are the weakest point in your cycle.
Make a note of your achievements as you will need these numbers when you start the new strength program in January.
