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! We will also begin to focus on higher skill gymnastics and building confidence/ efficiency in those movements.
Specific to this month we will have a lot on our plate! We will be starting our Oly Cycle strength so get ready to lift heavy and to lift heavy often! We will see either a Deadlift or a Squat each week to compliment these movements and keep us getting stronger. 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 Bench Workout! If you did NCFIT Girls from Leading Ladies week you have a great baseline to get after this one because 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 Ja nuary! 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
- (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) Optional Partner Workout
- (1x/ Month) NCFIT “Ava” Workout
- (1x/ Month) Classic Workout: Nasty Girls / Nasty Girls V2
- (1x/ Month) Hero Workout – TBD
