APR | MONTH IV, PHASE II – STEADY BURN
PREVIOUS MONTH’S HIGHLIGHTS
- Finishing the CF Open STRONG
- Higher Volume Push-Ups + Strict Pull-Ups
- Longer Run Distances
- Leading Ladies Week
- Hero Workout – Laura
THE MONTH AHEAD – APRIL 2025
3 months down, a lot to go, but as we enter into April we shift gears to PHASE II of the year! This phase is titled STEADY BURN…Athletes should expect to see more EFFORT and GRIND workouts to build on the aerobic capacity from the previous Phase. Strength will focus on the Snatch and Clean & Jerk to not only get more confident and consistent with the movements, but also to MOVE MORE WEIGHT! Our Legends will sample a few different strength movements during this phase as well but will not all revolve around the barbell Olympic lifts so get excited about some fun ways to maintain your strength and power! We will also begin to focus on higher skill gymnastics and building confidence/efficiency in those movements. It’s important to remember a couple things when we talk about gymnastics… 1) gymnastics exercises are referring to our ability to move our own body through controlled exercises and positions – many of these bodyweight-based movements exist everywhere in daily life, we just don’t realize it. Knowing and developing body control in these gymnastics only help us understand how to control our bodies even more when we add loads. 2) even higher skill gymnastics have multiple progressions our coaches will guide you through during these skill sessions so never have that “I can’t do that” mentality. We have something for everyone!
Specific to the month of April, we will have a lot on our plate. As mentioned, we will be starting our olymipic lifting strength cycle so get ready to lift! Also note, that much like the gymnastics skills, we have a wide range of progressions for clients with the snatch and the clean so work with your coaches on the best movement progressions for you during this cycle. The main goals of this cycle are to get more comfortable, improve technique, and build some strength in the process! We will see some Deadlifts and Squats throughout the cycle to compliment these movements and keep us getting stronger as well. NOTE, these “accessory lifts” will not be actually part of the strength cycle, they will simply be complimentary lifts and will not have a test/ retest. We will work on lower RPE lifts with more “volume” and gradually work our way towards heavy singles and BIG lifting days before deloading and retesting again!
We will also be tackling Nasty Girls/ Nasty Girls V2 as our Benchmark Workout and we will be retesting it at the end of the phase. Speaking of retesting, we will also be revisiting Fight Gone Bad at the beginning of the month to see how we have improved our Phase I test from January! To help get us ready for Murph we will also see optional Murph Prep that can be done outside of class along with higher exposure to Kipping Pull-Ups/Toes to Bar. Strengthening those lats & midlines will pay dividends come Murph! Let’s get ready for a great month of workouts!
OLYMPIC LIFTING CYCLE (3/31-5/16)
- Week 1 – Test 1RM Snatch + Clean & Jerk
- Week 2 – 3×3 @RPE 6, 3×2 @RPE 7, 2×1 @RPE 8
- Week 3 – 3×2 @RPE 7, 3×1 @RPE 8, 2×1 @RPE 8+
- Week 4 – 3×2 @RPE 8, 3×1 @RPE 8+, 2×1 @RPE 9
- Week 5 – 2×1 @RPE 8, 1×1 @RPE 8+, 5×1 @RPE 9
- Week 6 – Deload
- Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
- (1-2x/ Week) Olympic Lifting Strength Cycle
- (2x/ Week) Optional Murph Prep (Starts week of 4/28)
- (3x/ Week) Extra Credit – Snatch/ Clean Pulls + Kipping Skills & Drills
- (1x/ Week) Partner Workout
- (1x/ Month) NCFIT “Ava” Workout
- (1x/ Month) Classic Workout: Nasty Girls / Nasty Girls V2
- (1x/ Month) Hero Workout – TBD
