[BUILD+MOVE] Week 5

As it says on the tin we are now ready to [BUILD] the Deadlift, Back Squat, Presses while adding strength assistance sessions like Bulgarian Squat Split to address weaknesses. The movements will alternate and run for 6 weeks, giving everyone opportunity to [BUILD] a strength base. Oh and, don’t forget about the [MOVE] part of your session, sharp & spicy.

Your goal is to increase intensity..so add load to your previous score, make the assistance exercises a little bit more difficult.

Below you’ll find a recap of main principle training methods in this cycle:

Three top reasons why at CHALKBOX we apply Tempo Training:

1. Improved Quality of Movement:

2. Reduced Risk of Injury

3. Improved Strength Gains

The benefits of Interval Weight Training (IWT) are clear:

“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea

We combine 8-10 reps of an explosive lift with up to 2 minutes of max-effort on a cardio machine or ‘simple’ multi-compound movement. The goal is to create enough oxygen demand to spike your heart rate into (close to) 90-95% max heart rate zone. It will feel for everyone different, some of you will make it too easy and some too hard. So it might require some trial and error to figure out how to benefit from this potent format!

Tempo Training is part of our [BUILD+MOVE] and [HEAVY DAYS] sessions. IWT [SWEAT+SPRINT] is part of our Keep an eye out!

WORKOUT OF THE DAY:

• MONDAY -  [BUILD+MOVE] Lower body strength and HSPUs

• TUESDAY - [HEAVY DAY]  Tempo Back Squats. This time 3 sec down, 2 sec hold in the bottom. Enjoy!

• WEDNESDAY - [BUILD+MOVE] Presses and some strength work.

• THURSDAY -  [SWEAT+SPRINT] 5 rounds of 4min sprints :-), find a super best friend to get you through it!

• FRIDAY - [BUIILD+MOVE] Unilateral lower body strength work 😀

• SATURDAY - [BUIILD+MOVE] Snatch drills and then a dangerous combination of power snatches, thrusters and rowing

• SUNDAY - [SWEAT+GRIND] Burn 😅  before brunch 🥐

OTHERS:

• MONDAY [CHALK HR]- Learn more about your heart rate with Alan.

• WEDNESDAY & SUNDAY [Barbell Club] - As strong as Jay!

• FRIDAY [BENCHMARK] - Not this week!

To help you to navigate your week of fitness, we’ve added the following 4 workout types to the description of our Workout of the Day (WOD) and CHALKFIGHT.

[SWEAT - GRIND/SPRINT] Cardio intensive workout that doesn't require prior weightlifting experience but does require a willingness to work hard! The focus is on dumbbell, kettlebell, cardio and bodyweight movements. 

[HEAVY DAY] Is a lifting workout consisting of small sets, most often in the range of 1 - 8 reps. These workouts build top-end strength and power. Often we pair these with assistance exercises to address weaknesses or a spicy metcon.

[BUILD+MOVE] Constantly varied workouts, incorporating strength and work capacity cycles. Never a boring workout.

[BENCHMARK] Every time you repeat the workout, you can directly compare your progress, which helps you see growth—or spot weaknesses so you can correct them. All movements can be modified, loads scaled. Any questions? Please feel free to reach out to us!