Welcome to December programming.
A quick recap of November, early on we had a retest of 16.1, a long AMRAP consisting of high volume OH lunges, burpees and pull ups. This is a great test of aerobic capacity due to the length of the workout and volume of rounds members complete.
We continued with our Major deadlift cycle, completing 1 strength building and 1 accessory session every 6 days. Along with our minor barbell cycling sessions. Alternating between the snatch, clean and clean & jerk.
Moving into DECEMBER:
We’re kicking the month off immediately with the retest of our 3rm deadlift.
With the end of the deadlift sees the introduction of our new minor cycle, the dreaded high volume squat. This also sees our barbell cycling become our major priority.
Our gymnastics focus for the month, having just come out of the ring dip and handstand push up combined, we are going to spend more time working on the pull up. We have a mixture of strict and kipping pull ups throughout the month, in various different rep ranges and times.
We’ll be re-testing the 100/75cal Row test on the 17th of December and start a focus on the air bike doing a initial 100/75cal test on Friday the 21st. Like November, we’re going to continue to tick of the benchmark workouts, so you’ll see one of these per week. Those members doing the OVERTIME programming will be well prepared for the high volume squat cycle starting in the BASE during December as they would have done a bunch of high volume squat sessions with the OVERTIME programming during November. We’re introducing the a simple linear bench press strength cycle for OVERTIME during December using the 3RM as our test. And lastly, our gymnastic focus will be the ring muscle up for OVERTIME during December
on the pull up. We have a mixture of strict and kipping pull ups throughout the month, in various different rep ranges and times.