The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a Junkie Journal — Weekly Reminders + What We’re Training 🏋️‍♀️ This Week’s Training Focus This week we’re shifting gears slightly in our strength work as we move into heavier, lower-rep waves with shorter rest — which means training with intention really matters. Our primary lifts this week: ✅ Monday — Back Squat ✅ Wednesday — Deadlift ✅ Friday — Push Press Strength format: 👉 3 waves of 5–3–1 reps 👉 2 minutes rest between sets For the past two weeks, we trained using 8–5–3 waves with longer 3-minute rest, emphasizing volume, control, and muscle endurance. This week’s 5–3–1 structure allows you to lift heavier, but the shorter rest demands focus: efficient weight changes, true rest between sets, and quality reps when it’s time to lift. Use Wave 1 as a primer — lighter, controlled, and dialed in. Save Waves 2 and 3 for your heavier, more challenging loads, where intent and execution matter most. Don’t forget to record your weights in Wodify. Logging what you lift gives you a clear starting point next time and is how we apply progressive overload week after week. Different stimulus. Same goal. Build real, repeatable strength. 🔥 What You’ll See in the Metcons Expect a wide variety of movements this week that challenge strength, stamina, and coordination: Dumbbell work and Barbell reps: Devil’s press, DB snatches, power cleans and push jerks. Gymnastics: Toes-to-bar, push-ups, pull-ups Explosive + Impact : Box jumps, burpees, lunges Cardio : Rowing, biking and running sprinkled throughout These workouts are designed to support your lifting, not compete with it — reinforcing durability, work capacity, and confidence across multiple movement patterns. 🧱 Training With Intention: Choosing Your Days In a functional fitness program with a strong weightlifting focus, like StormKing, training is built around intentional strength work — and that means more isn’t always better. Better is better. Look ahead at the week’s workouts and ask yourself: ❓Which lifts align best with my current goals? ❓Where do I need more exposure — strength, conditioning, or skills? ❓Where do I need recovery to stay consistent long-term? Plan your week intentionally and be sure to include at least one rest day or active recovery day . This might be mobility work, walking, light cardio, or simply showing up to cheer on friends at the gym. Your body adapts to what you recover from, not just what you train. 📅 Community + Events Feb 7 Saturday Community Workout Saturday @ 11:00am 👊 Led by Coach Paisley Come get a great workout and hang with your people. Friends and family are welcome, regardless of membership. Waivers will be available on site. L adies Night Out + Book Exchange (Galentine’s Edition 💕📚) Friday, Feb 20th @ 6:00pm Hosted by Debbie Givens + Danielle Sily. Bring a book to swap and come ready to connect, laugh, and celebrate the strong women in this community. Stay tuned for address details. ✨ Ladies of the 5:30pm class — please come late if you can! We’d love to see you there. 🧠 Food for Thought Training hard matters — but training on purpose matters more. Strength is built when effort, recovery, and consistency work together. Show up ready, rest when needed, and let time do its job.