The Fitness program is changing drastically! The biggest change is reflected in the Monday and Tuesday training. I will break it down day by day, and discuss the specifics of each training day in order.
Mondays:
The first day of the week is now a big strength training day. We will be performing 5 different strength movements. Don’t worry all you conditioning junkies – this is now the only true “strength” day, and the other four days of the week will prioritize conditioning in a number of different variations.
For the Fitness classes, the rep scheme will be the same as the bodybuilding program. It will be a 12-9-6-3 or 12-9-6-6 approach for all lifts. Please see the details of this as described in the write-up for the bodybuilding program. The Monday programming will look like this:
A1. Vertical Pull (Pull-up variation – use bands/assistance as needed) A2. Vertical Push (Overhead press variation or Dips)
B. Squats (Back Squat or Front Squat)
C1. Horizontal Pull (Bent-over Row variation or Ring Rows) C2. Horizontal Push (Bench Press variation or Push-ups)
Tuesdays:
Tuesdays are now a time to work on many of the more advanced and complicated movements. These workouts will generally be performed in the format of a 30-minute EMOM consisting of 5-6 different movements.
It’s an opportunity to get coaching and perfect technique points on movements like Overhead Squats, Snatches, Cleans, Jerks, Muscle-ups, HSPU, TTB etc…
Each day will begin with 15-20 minutes of positioning work and instruction on proper form for the movements that will be part of training that day.
As the athletes work up in weight, the coaches will be there to ensure proper movement patterns. The 30-minute EMOM is a deceiving beast of a workout
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