Week 8
Week 8 is to bring the intensity back after the deload week by progressively increasing the loads and adding volume to strength work while pushing your conditioning. The programming aims to reintroduce more challenging workloads and continue developing strength, power, and endurance.
Focus:
Build Intensity & Strength: Back to higher percentages in main lifts with a mix of compound movements and supersets to increase overall power and strength.
Mixed Modality Conditioning: Reintroduce METCONs with varied movements focusing on aerobic capacity, power, and functional movements. Workouts will combine weightlifting, gymnastics, and cardio elements to maintain high intensity.
Accessory Work for Balance & Stability: The inclusion of accessory exercises targeting core, shoulder stability, and lower body strength to support the main lifts and improve balance and control.
Enhanced Recovery & Mobility: Each session will end with specific cool-down stretches to facilitate recovery and maintain flexibility.
Goals:
Increase Strength & Technique: Push to around 80-85% of 1RM on strength lifts with proper form, focusing on both technique and power.
Improve Conditioning & Work Capacity: Metcons will aim to build work capacity, challenging both the aerobic and anaerobic systems.
Develop Muscular Endurance & Stability: Use accessory movements to improve muscular endurance, especially for the core, shoulders, and legs, promoting balanced strength development.
Maintain Mobility & Recovery Practices: Ensure optimal mobility work in cool-downs to support performance in subsequent sessions.