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Let’s talk about Class Programming
Get Stronger
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
ENGINE
Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.
GYMNASTICS
Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!
HYROX - NO HYROX CLASS THIS WEEKEND
MOBILITY
Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.
PURE STRENGTH
Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.
WEIGHTLIFTING
In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday -Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.
Tuesday
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast. This week the tempo blocks will be 4 mins in duration with declining rest.
Monday:
Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!
Strength:
Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows
Rest 2 mins
EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1
Conditioning:
For Time:
Olivara
21 pull-ups
21 KHSPU
Park run
15 pull-ups
15 KHSPU
Pool run
9 pull-ups
9 kHSPU
Tuesday:
We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.
Strength:
Every 75 sec x 16
M1 - 5-10 GHD sit-ups
M2 - 4/4 dual DB front rack step-ups
M3 - 5-10 GHD hip extension (weighted)
M4 - 20-30 sec Tuck/ L. Hang
Conditioning:
AMRAP 25
1500/1250m Row
20 DB Box Step overs
30 V UPS
Wednesday:
We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.
Strength:
Every 2 mins x 5 - 3/3 SA seated DB strict press
Every 2:30 mins x 4 - 15 DB RDL @ 30x1
Conditioning:
3 min window:
18/15 Cal Ski
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Bike
Rest 2 mins
3 min window:
18/15 Cal Bike
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Ski
rest 2 mins
x2
Thursday:
On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.
Strength:
Every 2 mins x 5 - 3 3 3 3 3 back squat
rest 2 mins
+
1 set - 1 min amrap @ 85%
rest 2 mins
1 set - 1 min amrap @ 75%
Conditioning:
12min AMRAP
10 Russian KB swings
1 RC
20 Russian KB swings
1 RC
30 Russian KB swings
1 RC
Every new round increase the Rope Climbs by 1 Rep
Friday:
On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!
Conditioning:
In teams of 4:
20KM C2 Bike
80 Wall Walks
Every 4mins, the whole team performs:
1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday -Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.
Tuesday
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast. This week the tempo blocks will be 4 mins in duration with declining rest.
Monday:
Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!
Strength:
Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows
Rest 2 mins
EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1
Conditioning:
For Time:
Olivara
21 pull-ups
21 KHSPU
Park run
15 pull-ups
15 KHSPU
Pool run
9 pull-ups
9 kHSPU
Tuesday:
We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.
Strength:
Every 75 sec x 16
M1 - 5-10 GHD sit-ups
M2 - 4/4 dual DB front rack step-ups
M3 - 5-10 GHD hip extension (weighted)
M4 - 20-30 sec Tuck/ L. Hang
Conditioning:
AMRAP 25
1500/1250m Row
20 DB Box Step overs
30 V UPS
Wednesday:
We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.
Strength:
Every 2 mins x 5 - 3/3 SA seated DB strict press
Every 2:30 mins x 4 - 15 DB RDL @ 30x1
Conditioning:
3 min window:
18/15 Cal Ski
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Bike
Rest 2 mins
3 min window:
18/15 Cal Bike
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Ski
rest 2 mins
x2
Thursday:
On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.
Strength:
Every 2 mins x 5 - 3 3 3 3 3 back squat
rest 2 mins
+
1 set - 1 min amrap @ 85%
rest 2 mins
1 set - 1 min amrap @ 75%
Conditioning:
12min AMRAP
10 Russian KB swings
1 RC
20 Russian KB swings
1 RC
30 Russian KB swings
1 RC
Every new round increase the Rope Climbs by 1 Rep
Friday:
On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!
Conditioning:
In teams of 4:
20KM C2 Bike
80 Wall Walks
Every 4mins, the whole team performs:
1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
ENGINE
Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.
GYMNASTICS
Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!
HYROX - NO HYROX CLASS THIS WEEKEND
MOBILITY
Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.
PURE STRENGTH
Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.
WEIGHTLIFTING
In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.
Tuesday
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast. This week the tempo blocks will be 4 mins in duration with declining rest.
Monday:
Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!
Strength:
Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows
Rest 2 mins
EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1
Conditioning:
For Time:
Olivara
21 pull-ups
21 KHSPU
Park run
15 pull-ups
15 KHSPU
Pool run
9 pull-ups
9 kHSPU
Tuesday:
We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.
Strength:
Every 75 sec x 16
M1 - 5-10 GHD sit-ups
M2 - 4/4 dual DB front rack step-ups
M3 - 5-10 GHD hip extension (weighted)
M4 - 20-30 sec Tuck/ L. Hang
Conditioning:
AMRAP 25
1500/1250m Row
20 DB Box Step overs
30 V UPS
Wednesday:
We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.
Strength:
Every 2 mins x 5 - 3/3 SA seated DB strict press
Every 2:30 mins x 4 - 15 DB RDL @ 30x1
Conditioning:
3 min window:
18/15 Cal Ski
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Bike
Rest 2 mins
3 min window:
18/15 Cal Bike
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Ski
rest 2 mins
x2
Thursday:
On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.
Strength:
Every 2 mins x 5 - 3 3 3 3 3 back squat
rest 2 mins
+
1 set - 1 min amrap @ 85%
rest 2 mins
1 set - 1 min amrap @ 75%
Conditioning:
12min AMRAP
10 Russian KB swings
1 RC
20 Russian KB swings
1 RC
30 Russian KB swings
1 RC
Every new round increase the Rope Climbs by 1 Rep
Friday:
On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!
Conditioning:
In teams of 4:
20KM C2 Bike
80 Wall Walks
Every 4mins, the whole team performs:
1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
ENGINE
Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.
GYMNASTICS
Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!
HYROX - NO HYROX CLASS THIS WEEKEND
MOBILITY
Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.
PURE STRENGTH
Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.
WEIGHTLIFTING
In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday -Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
One-Hour Workout: Revving Your Swim Engine
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