We are focusing on absolute strength over the next month. What does that mean? We want to get you really strong. It’s important you are honest with yourself about where you are in your fitness journey so you get the MOST out of these next four weeks. Your coach is here to guide you! Check out some guidelines below!
Beginner: Less than one year of supervised lifting. Still working on movement patterns such as range of motion and no issues. Does not know one rep maxes.
Intermediate/Advanced: Has been lifting regularly for over a year. Has no major movement flaws. Feels very comfortable lifting challenging weights.
STRENGTH:
Push Press
10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 3 @ 85% of set of 2.
CONDITIONING
9-6-3
Ring Muscle Ups
Single DB Box Step Up (50/35)
50 Double Unders
*Modify rings with jumping muscle ups or 1 pull up + 1 dip/push up
CORE/MOBILITY
1 Min Child’s Pose
1 Min Pigeon Pose