Sunday, 20 January 2019

Strength Bias Month

Starts with a testing week looking at finding a 1RM Squat, Press, Deadlift, once these have been found we will work through a simple Wendler 5,3,1 approach over the following 4 weeks.

We will also add in some basic gymnastic strength to work along side this to help develop advance movements. I will be using benchmark work out to see if gymnastic volume has increased.

Reasons behind the change of focus in programming is seeing the results from Battle of Britain and what's been holding a high % of you back in WODs. I am hoping that the next 4 weeks of focus on strength and gymnastics will aid you all in WODs allowing you to lift heavier and faster. Fitness levels and technique are no longer an issue as you've all improved so much, it's now about moving the weight and getting stronger, this will increase as basic strength improves.


Week 1 - Testing Week
mon - squat
weds - press
fri - deadlift

Week 2 - Warm up sets will be the following
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

Working Sets
5 @65%
5 @75%
5+ @85%

Week 3 - Same warm up as previous
Working Sets
3 @70%
3 @80%
3+ @90%

Week 4 - Same warm up as previous
Working Sets
5 @75%
3 @85%
1+ 95%




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