MAY: Program Guide
This month’s guide is NO FRILLS as we’re following on directly from our last training cycle!
If you’re new around here, you’ll definitely want to read up on what we’ve been working on in group class. You can get the full scope in my program guide here!
As for the rest of you, read on (3 mins) for the updates.
In this quick post, I’ll cover:
New progressions in this cycle ✨
Iron Cardio ladder explainers 💪
Insights from the last 3 weeks of training 💭
New Progressions (+ full program below):
Here’s the main movements we’ve been doing 👉 into the new stuff we’re picking up this month! Everything else is still “cooking” so no hard changes (back in the oven she goes).
Hollow Holds 👉 Ab Roller (fantastic pre-cursor for chin-ups)
Rows 👉Flexed Arm Hangs (yep, we’re progressing in some bar work too)
Death Marches 👉 Barbell Carrys and Chain Marches (same same but different)
Rep Ladders (explained):
Rep ladders are one of the best ways to boost volume in a program without making things too tough. We also use them a lot in strength training as it promotes a lot of “sets” which = lots of practice of the skill.
If you’re keen on getting stronger using ladders, understanding what ladders to use can make all the difference.
Have you moved up a bell size in your Moving Target sessions but the volume/ amount of reps are too spicy? Or are you sessions just too challenging at the moment? Or maybe things are too easy?
Rather than retreating to a lighter bell try some of these ladders for the “Moving Target” part of our group class programming.
Here are some simple solutions to help you find the optimal “rep ladder” for your workouts:
Find your current press RM (rep max = the maximum amount of reps you can press your current bell size) and find your prefect rep scheme!
You have a 2-3RM: do not use ladders, single reps is the fit!
You have a 4-7RM: use a 1,2,3 ladder (or 1,3,4 ladder if you know what you’re doing)
You have a 8-11RM: use the class programmed 2,3,5 ladder
You have a 12-15RM: stop waisting time and go up a bell size!
Some Insights 💭:
Two sessions a week for this one, is easier to maintain than one (data says so).
Death Marches from last cycle proved to be extremely effective…
The Moving Target workouts are a crowd favourite, keen to see the gains if we’re able to implement the rep ladders above effectively
Chin-up and ab work are stubborn as always, back in the oven with these!
Q2: C2 Program Checklist:
Organise your schedule ahead of the next 3 weeks to hit your desired training days.
Book in your classes on our booking App or on the website (timetable here).
Lock in your training weights as per the guide (grab a cheap training journal whilst your at it)
Get some juicy gains!
Not a member yet but want to give our program a go? Jump into our trial offer and get your hands dirty!
