Week 11

The goal of Week 11 is to push closer to your peak strength and conditioning capacity. The workouts emphasize higher weights in the strength lifts, complex and varied conditioning, and balanced accessory movements to support performance and stability.

Focus:

  • Peak Strength Development: Work at 90% of 1RM in strength lifts, focusing on maximal effort while maintaining excellent form and control.

  • Mixed High-Intensity Metcons: Conditioning will focus on intensity, blending various movements and rep schemes to challenge both cardiovascular and muscular endurance.

  • Accessory Work for Core & Joint Stability: Use targeted accessory movements to build core strength, shoulder stability, and leg endurance to support peak lifts and conditioning.

  • Optimized Mobility for Peak Performance: Maintain flexibility and recovery practices to support maximal effort and readiness for high-intensity work.

Goals:

  1. Push Maximal Strength & Power Output: Aim to reach near-maximal loads in primary lifts, improving top-end strength while keeping movement patterns solid.

  2. Enhance Conditioning & Stamina: METCONs will challenge work capacity with a mix of aerobic, anaerobic, and functional movements.

  3. Reinforce Stability & Muscle Endurance: Accessory movements will aim to strengthen the core, improve stability, and enhance balance for optimal movement mechanics.

  4. Facilitate Mobility & Recovery: Consistent stretching and cooldown routines ensure readiness for peak performance and injury prevention.

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20241118 Workout of the Day - Strength - Back Squat

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20241117 Workout of the Day - Active Recovery/Rest