This Week at Penance (3/6 - 3/11)

An overview of the week's training for the Penance Achieve. Strength-Focused Interval Training to build strength & endurance. Oakland, TN.
Clinton Cox
March 9, 2023
This Week at Penance (3/6 - 3/11)

It feels like spring is here (no matter what the ground hog saw) and we have a great week ahead at Penance Gym.

First and foremost we are excited to introduce a partnership that we have established with MacroStax in order to be able to offer custom nutrition plans. We've all heard that results are 80% nutrition and 20% exercise, and I do believe that to be 100% true - you can not outwork a bad diet (I've tried).

If you'd like more information on this, email us at

Now, without wasting any more of your time, let's look at this week's workouts - it's a Double Durability week and all of our strength sessions repeat, giving our members an opportunity to push for and see their strength progress.


We start the week off with an Armor workout and strength session, focused on our posterior chain (hamstrings, glutes, and lower back) and upper body pressing muscles (shoulders, chest, and triceps).


On Tuesday we will see our 2nd Armor workout for the week, this time focused on our upper body pulling muscles as well as knee strength & health. A strength session with the same emphasis will follow.


By Wednesday we will have our first Durability workout of the week, spending ample time developing our core strength and endurance, as well as our hip & shoulder mobility.


On Thursday we have our 3rd (and last) Armor workout for the week - emphasizing the pressing muscles as well as our lower back strength & health. A strength session will follow with the same emphasis.


We start winding down the week, but with a high-octane Power workout following a strength session. The entirety of the day will be focused on strength and muscular endurance of our legs and upper body pulling muscles.


We'll close out the week with our 2nd Durability Day, this time a repeat from just a few weeks ago - focusing on our posterior chain and pressing musculature.

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