One of the things we love doing at Yellow Rose is keeping you “in the know” with all of the happenings, but specifically with our workouts and programming. While our workouts change every day, we do not subscribe to randomized workouts. Everything has a method and a purpose behind it.
As we finish up this Olympic Lifting cycle, we’re going to be transitioning into an end of the year cycle that will pair well with the end of year craziness, and be able to maximize the pulling, pressing, and squatting strength that we have already primed up from the last cycle.
From November 14th to January 1, we’ll be focusing on 3 big lifts, a few shorter sprint workouts, and lots of finishers, extra credit, and outside of class programming to help with the craziness of the holiday season.
Our Level 1 track will be focusing on different variations of the bench press, back squat, and deadlift. It’s going to be an awesome way to expose you to some variety while still working those big primal movement patterns with the soul intention being to gain absolute strength. We will press once a week, pull once a week, and squat once a week.
Our Level 2 track will continue our targeted focuses on each of the Level 1 strength days. If Level 1 is hitting a back squat day, Level 2 will be hitting a higher volume, lighter weight lower body push/pull workout. If you’re looking to build muscle and keep the reps higher, Level 2 is going to be your favorite track!
Our conditioning is going to have 2 “sprint” style workouts per week. Think 10 minutes or less at a very high intensity. These will be paired with a heavy strength day so you’ll be feeling awesome (and definitely worked) by the time you leave the gym! We’re also going to focus in on exposing you to 1-2 long workouts per week (25+ minutes). This has been a staple for the past 12 weeks, but these will be a bit more cardio heavy so we can keep the burn going through the holidays.
This will be classic general physical preparedness programming with an extra emphasis on strength to help you hit the ground running in the New Year. It’s going to be awesome, and it’s definitely going to be something you want to take advantage of.
Things are about to get crazy with your schedule, but I know you’re about to get disciplined with your workouts. Set them in your calendar, commit to them, and reap the benefits of investing in yourself each week by feeling better, more energetic, stronger, and happier.
See you at the gym.
-Clark
