Week 12
The aim for Week 12 is to reach peak performance levels, bringing all the hard work from previous weeks into the final stage. The focus is on pushing maximal strength, completing challenging METCONs, and using mobility and accessory work to prepare for maximal attempts.
Focus:
Maximal Lifting Effort: Reach 90-95% of your 1RMs then attempt maximal attempts of the training blocks main lifts.
Intense & Varied Conditioning Work: Conditioning will push both aerobic and anaerobic systems, with high-intensity workouts designed to test work capacity and endurance.
Accessory Work to Finish Strong: Accessory movements will support the main lifts and ensure balanced strength development, emphasizing core, shoulder, and hip stability.
Enhanced Recovery & Peak Mobility: Mobility work at the end of each session will help with muscle recovery, maintain flexibility, and support peak performance in final efforts.
Goals:
Peak Strength & Technique: Push for maximal lifts at 90-95% of your 1RM to solidify your strength gains and enhance confidence with heavy loads in order to attempt new 1RMs.
Maximize Conditioning & Work Capacity: Complete challenging METCONs that combine a variety of movements, requiring strong mental and physical effort to finish strong.
Finish Accessory Work with Balance & Stability: Use accessory exercises to round out your strength and maintain stability in all movements.
Maximize Recovery & Mobility for Performance: Ensure proper cooldown and stretching routines to optimize performance and transition smoothly into recovery after the program.