As 2024 winds down, Urban Athletic Club is ramping up with a December programming focus that combines weightlifting, cardio-respiratory endurance, and pressing strength progressions. After November’s focus on bodyweight mastery, it’s the perfect time to embrace the barbell again.

Here’s What to Expect in December Programming

Electricity Discipline: Weightlifting

Olympic lifts take the spotlight this month. Get ready to refine your snatch, clean, and jerk, paired with accessory work like front squats, overhead squats, and snatch-grip deadlifts. These movements develop explosive power, mobility, and total-body strength. Plus, they’re just fun (and sometimes frustrating!)

System Focus: Ventilation

We’re testing your ability to perform under pressure, with a focus on Ventilation. We’re challenging your cardio-respiratory system while incorporating heavy lifts. Prepare for intense, high-effort sessions that build mental toughness and endurance.

Skill Progression: Pressing

Level up your upper-body push strength with a pressing progression that includes strict presses, bench presses, and jerks. Whether adding weight to the bar or mastering perfect form, this progression will pay off in strength and confidence.

Virtuosity Focus: Bilateral and Dumbbell Movements

Expect a mix of single-arm/single-leg dumbbell exercises to improve balance, coordination, and overall stability. These are critical for building strength, symmetry, and functional fitness.

Fun Factor: Benchmark Workouts

December would only be complete with some community excitement. Look forward to benchmark workouts that test your progress, push your limits, and let you celebrate the hard work you’ve put in this year.

Assessment Week (Dec 23-28): Upper Body Push and Upper/Lower Endurance

Before the year wraps up, we’ll assess your pressing strength and endurance, providing a clear snapshot of where you stand and how far you’ve come.

New This Month: Percentage Lifting

We’re introducing lifting to percentages during the strength portion of workouts, a structured way to progress safely and build strength over time. Use your Chalk It Pro app to find your lifting records, and if you’re unsure about your numbers, ask a coach for guidance. This method ensures that every rep you complete is effective, helping you set the foundation for new PRs.

How to Stay Consistent During the Holidays

The holidays can be chaotic, but consistency is vital. Reserve your sessions in ChalkIt Pro, and if time is tight, ask us about at-home workout options to stay active wherever you are. Remember, even a few workouts a week can make a big difference. Want more ideas? Read our latest blog post!

December’s program will help you finish 2024 strong, build confidence under the barbell, and set new PRs. Let’s make this month a powerful close to the year!

Still waiting to be a member? Book a Discovery Call today and join the UAC community. Your fitness journey is waiting!