Programming Focus + Summer Challenge
July’s Programming Focus
Welcome to July! This is a big month for us and we have a lot to get to and through! At the beginning of this year, we went through our bi-annual Baseline Workouts, our version of measurable and repeatable tests of fitness. July sees the retest for the final time this year, buckle up!
On the Strength side of things, last year we used a pseudo Wendler cycle with a 6-4-2 approach, this year and for the next 9 weeks we are going to go with the original 5-3-1 method. The optimal use of loading for this cycle is by using the "Training Max" that is 90% of the Heavy 1-Rep we build to in Week 1 of 9. This 90% will be the number we base our percentage work off of for the cycle. During week 5, our second cycle of 5-3-1 begins with an increase to the Training Max, roughly 5-10# than we used in the first cycle. Our 3 main lifts that we will be using this go around is the Back Squat/Deadlift/Shoulder Press.
In the workout department, we are taking a hard 180 in our focuses for these next two months as we saw longer, monostructural focused workouts (21:00+) a couple times a week in May/June. In July/August we are going to be hitting some FAST all out effort sprint workouts 2x/ week, experiencing the "redline" will be familiar by the end! Something new coming to NCMETCON will be migrating over from our Compete program. In Compete, there is a 3 week mini-comp to take part in and those workouts will be featured in our weekly NCMETCON programming. Keep a lookout on our social media channels to stay up to date!
NCMETCON July/Aug Wendler Cycle
Week 1 of 9 (6/28) - Heavy 1-Rep Test (Use 90% as Training Max)
Week 2 of 9 (7/5) - 3x5 (@65%-75%-85%)
Week 3 of 9 (7/12) - 3x3 (@70%-80%-90%)
Week 4 of 9 (7/19) - 1x5/1x3/1x1+ (@75%-85%-95%)
Week 5 of 9 (7/26) - 3x5 (Increase Training Max) (@65%-75%-85%)
Week 6 of 9 (8/2) - 3x3 (@70%-80%-90%)
Week 7 of 9 (8/9) - 1x5/1x3/1x1+ (@75%-85%-95%)
Week 8 of 9 (8/16) - 3x5 (@40%-50%-60%)
Week 9 of 9 (8/23) - Heavy 1-Rep Retest
Crush the Summer Challenge
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