We recommend 3 different training schedules for all of our members depending on how long you have been training for.
Note: Day On, means days of training and Day Off, means days of rest
For our newest members who hasn’t done much training we recommend following: 1 day on – 1 or 2 day off
For members who have been with us for 3 months – 6 months or have come to us after training elsewhere for at least 6 months we recommend following: 2 days on – 1 day off – 1 day on – 1 day off
For members who have been with us for over 6 months and who is willing to do extra recovery stuff at and outside the gym we recommend 3 day on – 1 day off – 2 days on – 1 day of.
Remember these are just general guidelines but they work for the general public and they will help you stay on track for longer. I hate it when I see someone train everyday for two or three weeks and then they need a week off to recover, when they could have easily taken a day off here and there and kept training safely. In the past I’ve seen people train way too much and way to0 often with either little to no intensity or no willingness to slow things down and work on technique but these are all topics for another day so ill stick to this for now. Recovery is a big part of training and I will get into more detail in future posts.
Christian
Monday 12/09/16
Strength: Testing Back Squat
Option 1: Find your 1RM
Option 2: Work on technique in sets of 3-5
WOD: For Time
64 Wall Balls 9/6kg
600m Run
Finisher: 3 Rounds for quality
8 Bent over rows, rest 30 sec
Max hanging L-sit, rest 1 min
