Week 10
The aim of Week 10 is to get to peak performance in our strength and conditioning ability by increasing the load on lifts and enhancing the complexity and intensity of our METCONs. This week encourages you to push your limits while maintaining control and technical proficiency.
Focus:
Maximal Strength Effort: Lift at 85-90% of your 1RM to build top-end strength and power. This will develop force production and explosive capacity.
High-Intensity Metcons for Aerobic & Anaerobic Fitness: Conditioning/METCON sessions will test endurance, pacing, and movement variety, combining gymnastics, weightlifting, and cardio elements.
Accessory Movements for Balance & Recovery: Continue to target core strength, shoulder stability, and lower body endurance to support main lifts and improve muscular balance.
Enhanced Mobility for Performance & Recovery: Cool-down routines focus on stretching to maintain flexibility and support performance for the upcoming week.
Goals:
Strengthen & Solidify Technique: Approach near-maximal loads to develop confidence and power in primary lifts while maintaining form and control.
Enhance Conditioning & Endurance: Use METCONs that challenge your capacity across various domains, pushing aerobic and anaerobic performance.
Build Core & Joint Stability: Use accessory work to enhance stability, balance, and support for both upper and lower body movements.
Optimize Recovery & Mobility: Stretching and mobility work ensure proper recovery and help maintain movement quality through the week.