We’ve got a new strength cycle starting this week to prepare you to perform at Boxtoberfest, in addition to buffering you against the debauchery of the upcoming holiday season. Here’s what you need to know to make the most of the next 12 weeks.
- Monday – Back squats
- Tuesday – Pull-ups & overhead presses
- Wednesday – Deadlifts
- Thursday – Push-ups & bent-over rows
- Friday – Power cleans
- Saturday – Benchmark WODs
- Sunday – Yoga
This will be hard.
We’ve got difficult sets done on an challenging interval designed to give you *just enough* rest to maintain quality of movement. No ugly reps. You’re better than that. There’s a pairing and balance of volume and loading throughout this cycle for both neurological and physiological adaptation. Translation: your strength IS your conditioning for broad spectrum performance.
A few key points about this cycle:
- Your percentages for your back squat and deadlift sets are based on a “working max” (i.e., WM) which will be LOWER than your actual 1RM. These sub-maximal loads train you to move weight more efficiently. You will recalibrate this WM every 3 weeks. (If you don’t know your 1RM, be conservative with setting your initial WM. Trust us.) The last set of each workout, you’ll complete AT LEAST the number of prescribed reps and MORE if possible, but NOT to failure. This is the fun part: seeing how much you can push yourself without your mechanics or capacity breaking down.
- You are going to train upper body movements with more frequency and variety than in the past. We’re coupling pulling and pushing exercises for optimal development of the shoulder girdle. We’re also helping you to progress incrementally and meaningfully with very specific methods of scaling your pull-ups and push-ups. You should be pumped. Because your arms will be.
- You’ll be seeing adjunct strength movements in the WOD — that means lunges, snatches, front squats, and the like. But note: we want to emphasize that your met-cons should be focused primarily on INTENSITY. Harder work = better results. As such, you should approach each workout with a goal. Choose your movement and weight scaling options accordingly. Your coaches will be holding you to that standard.
We’re looking forward to seeing you at the box. Come consistently and you won’t be disappointed.