The next 4 weeks of programming is going to be very fun and have a little different flavor to it as we move into the spring time and hopefully some warmer weather. This next month we have are sticking with the concept of having some focus components to allow us to have a greater bump in a couple aspects of our fitness that need addressing while still focusing on GPP fitness (General Preparedness Physical Fitness). The idea of being ready or anything and keeping everyone injury free is and will always be of utmost importance.
The Clean Challenge Tests!
#1) Back Rack Reverse Lunge x 10 Alternating Reps (5/side) *Score is Load
We will be finding a max from the rack. With this being a test for the clean challenge you will see a lot of single leg strength and stability work over the course of the next month.
#2) Glycolitic Conditioning Test *Score is Time
DB Thrusters at 35#/25#
Lateral Burpees over the DBs
#3) Aerobic Threshold Test *Score is Reps
20min Time Clock
100/80 Cal Row Buy-In
90 Double Unders
30 Russian Swings at 53#/35#
3 Wall Walks
Max Cal Row in Remaining Time
Focus Components for next 4 week block!
As these 3 are the main focus components for the next month we will be implementing strength and conditioning workouts that will be highly beneficial at improving these scores.
Push Press Strength/Muscular Stamina Work: We will be implementing some more overhead pressing this month. We have a couple strength days in here that are sure to leave you feeling pumpy!
Dynamic Speed Strength: Over the course of the next month we will have some work on wide stance box squats with lower weight in order to focus on speed and neuromuscular recruitment, specifically of the glutes and hamstrings.
Hero WOD Saturdays! Over the next 4 weeks we will have a Hero WOD every Saturday. This will be a partner workout and create some fun challenges to you and your favorite workout buddy.
Weightlifting: Over the course of the month we have worked in some different positional work on the olympic lifts to work on developing better technique in both the Snatch and Clean & Jerk. We will use this to launch into the next phase where we will do more classic variations of the lifts as we move towards max’s in May.
Aerobic Capacity work: Expect to see a long workout about every 6 days or so. The focus here it to learn how to pace and move with efficiency as you start to become more aerobically taxed. We have also incorporated some short interval sessions to top off the aerobic system along with lactate threshold work in the range of 7-15min metabolic conditioning efforts.
We are excited to see how you will take to some new challenges and develop over the course of the next 4 weeks. Our Clean Challengers are taking on the added challenge of making sure they plan their meals, eat consistently and limit alcohol and added sugars. Typically we see a 2-4% decrease in body fat with our clean challengers so be on the lookout for some amazing transformations.