Now that the Open is almost over, I wanted to give you all an update on what we will be doing next in our programming and what we will be focusing on!
Time to work on some strength!!
This month we will focus on wrapping up the final workout of the 2020 Open. After the Open, we will take 2 weeks to “deload” mentally and throw really fun, pure GPP (general physical preparedness) programming. We’ve got some absolute classics to get after this month as retests...Jackie & Helen. These both will show up the week after the Open. In addition to these classics, we will also be revisiting the 20 Minute Clean and Jerk EMOM(Every minute on the minute), expect to see all of these earlier in the month. As we come toward the middle of November, we will be introducing a Wendler-style (5-3-1) lifting cycle for the Front Squat and Push Press. We will test these 1RMs before getting into the cycle. These two lifts are important in building raw strength that transfer over to the Clean & Jerk. We like Wendler because it is a very simple, easy to follow, and time-tested progression.
We will knock out The Wendler four-week building cycle in a traditional format. Week 1, we will hit a 3x5 of each, Week 2 a 3x3 of each, Week 3 a 5/3/1 of each, and then Week 4 we will deload. With each lift we will also provide percentages to base off of 1RM. If you don't get to hit the 1RM, you can also make the calculation off of the 3RM numbers we’ve tested this year. This will be a really great way to increase your strength and power through November, which will carry over when we test the 1RM Clean & Jerk in December! Happy lifting, folks!
Remember everyone! If heavy lifting is not on your priority list, No Worries!! We can absolutely modify the program to work towards your individual goals!
Its never a bad time to start with us!! Come join the fun!!