Reminder: Our high-level 2023 programming plan is posted here!
Last month, we got SPOOKY strong as we finished up our short wave loading cycle for the Power Clean, Bench Press, and Front/Overhead Squat. We also retested some classic Benchmark workouts like The Chief!
We saw gymnastics skill/strength work 1-2 times a week, and we saw our conditioning switch to more of a GPP (General Physical Preparedness) focus. This means there will be less focus on Longer/Shorter workouts or intervals, and we instead will focus more on general conditioning. Practicing with multiple time domains multiple times per week will continue to build a stronger base for the CF Open coming in February.
November is going to be STUFFED full of fitness, starting with the second piece of our final strength cycle! This will be the same wave loading we saw in October, but the movements will change to Back Squat, Push Jerk, and Deadlift. We will also work in one Oly day during the week to keep things snappy and to continue getting reps under a heavy Oly bar.
Let’s keep our heads down and train hard through this month, and then it’s on to the final month of the year.
Recap of October Highlights
- 1RM Overhead/Front Squat + Power Clean + Bench Press Test
- Retest of benchmark workouts:
- The Chief
- Daniel
- Whitten
- Schmalls
- Formula One
- Power Clean, Bench Press, and Front/Overhead Squat Focus
- Double Under/Jump Rope Skill Focus
- GPP Conditioning Focus
November Commitments
Weekly Strength Focuses…
- (1) Heavy Oly Day
- (1) Back Squat Day (Wave Loading)
- (1) Push Jerk Day (Wave Loading)
- (1) Deadlift Day (Wave Loading)
Weekly Metcon Focuses…
- (2-3) Moderate Time Domains
- (1-2) Short Time Domains
- (1-2) Long Time Domains
- (1-2) Benchmark Retests
Weekends…
- (1) Partner Workout (with Solo Option) on Saturdays
- (1) Hero Workout on Sundays
November Strength Cycle
- Back Squat / Push Jerk / Deadlift
- Week 1: 10-8-6-8-6-4
- Week 2: 8-6-4-6-4-2
- Week 3: 6-4-2-4-3-2
- Week 4: 12-10-8
- Week 5: Test
