August was full of excitement, the main highlight being the 1RM attempts for both the Clean & Jerk and Snatch to end our Olympic Lifting Cycle! We continued to see the Phase III focus of “Horsepower” show up in 1-2 SPRINT workouts per week where the only strategy was to drop the hammer! We built pressing volume for both the Push-Up and the Handstand Push-Up that showed up once a week. This kicked off with the Push-Up intensive Hero workout Loredo and then was built into workouts in various different ways for the rest of the month! We still saw some great FLEX bodybuilding finishers to keep the pump alive while working through the summer months and also worked on a short Pistol progression to help build mastery of a very tricky movement! Lastly, we had an opportunity to test the classic Nancy and one of our favorite NCFIT workouts, Supersonic. Kelly was on the menu for August but that classic GRIND will be showing up in the first week of September. Let’s talk about what’s in store for September!
September marks the final month of our Horsepower phase! This month we will focus on GPP strength training with 2-3 lifts or lifting complexes per week. These are not a linear progression and will not culminate in a 1RM test, but the continued exposure to various lifs and loads will help us continue to gain strength! Kicking off the month we have Hotshots 19 on Labor Day along with a retest of the classic Kelly. We will also see the Hero workout Amanda workout this month – a classic combo of explosive strength and high skill gymnastics. On 9/11, we will run our tribute workout “Stand Tall” to commemorate the events that took place on that day…this is an important one so mark your calendars. We will continue to see 1-2 SPRINT workouts to push our pace along with 1-2 FLEX finishers weekly. Our gymnastics focus will center around the Ring Muscle-Up and building efficiency with this high skill movement! Lastly, we will see at least one big chipper workout each week…a format that delivers some of the most fun and exciting workouts!
NCFIT Workout Weekly September Commitments
(2-3x/ Week) Strength Work/ Barbell Complex
(1x/ Week) Chipper Workout
(1-2x/ Week) Sprint Workouts
(1x/ Week) Workout of the Week or Benchmark/ Classic workout
(1x/ Week) Ring Muscle-Up Skill Work/ Focus
(1x/ Week) Optional Partner Workout
(1-2x/ Week) FLEX-style Finishers