This Week at Penance (2/27-3/4)

An overview of the week's training for the Penance Achieve. Strength-Focused Interval Training to build strength & endurance. Oakland, TN.
Clinton Cox
February 26, 2023
This Week at Penance (2/27-3/4)

We have a great week of training lined up for our Penance Achieve groups - a POWER packed week, with special emphasis placed on our upper body pulling musculature and knee strength & health.

This week we will see 2 days with a POWER workout. For those unfamiliar with our training structures. POWER workouts are designed for someone to work with a heavy or challenging weight, move fast, and get some work done.

Yep, the literal formula for Power

Because of the intention to work with heavy weight, this structure is unique in the sense that it seems to get tougher the more capable and stronger that an individual becomes over time.

This workout structure also has an unparalleled ability to kick the metabolism into overdrive, turning someone into a calorie burning furnace!

Without further wasting of your time, here's a 30,000 foot view of this week's training.


We start the week hot with a Strength session and our first Power workout of the week - we will be focusing on our Squatting strength and upper body pulling musculature.


On Tuesday we slow things down (just a little bit) with an Armor workout and Strength session emphasizing the strength and endurance of our posterior (hamstrings, glutes, and lower back) as well as our upper body pressing muscles (shoulders, chest, triceps).


By mid-week we'll have our 2nd Armor workout of the week, focused on our upper body pulling strength & endurance as well as knee health. This workout will be followed by a strength session with the same focal points.


On Thursday we will see our 2nd Power workout of the week, following a strength session. Both of which emphasize hip mobility and core strength.


We begin to wind down the week with our last Armor workout and strength session, focused on the Pressing muscles of the upper body and our lower back health & strength.


And on Saturday we see the only Durability day of the week - a steady grind to build our endurance, leg strength and knee health, and upper body pulling strength. I love the way this workout looks on Saturday, it will be a challenge, but within 30 minutes everyone should feel energized and ready to take on their weekend.

If you'd like to know more about our training structure at Penance, or if you're ready to see how we can help you in your health & fitness journey - email us.

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