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Wednesday
Dec092015

April 11, 2016 - June 5, 2016

Training Cycle Template

Training Cycle Dates: M 4/11- Su 6/5
Crush Week: M 5/29 - Su 6/5
Transition Week: Will be the first week of the following cycle, starting June 6, 2016

This cycle will bring us back to more progressive, less randomized programming with an added emphasis on developing/building intermediate gymnastics skills in warm ups. We’ll program the barbell movements on consistent days of the week and will once again squat twice a week.

Monday - Upper Body Push: Dip or Dumbbell Bench Press + Metcon
Tuesday
- Rest Day
Wednesday
- Back Squat + Deadlift + Metcon
Thursday
- Clean and Jerk + Metcon
Friday
- Rest Day
Saturday
- Front Squat + Metcon
Sunday
- Snatch + Metcon

Upper Body Push

Performance  
Tempo Ring Dips (32X1):

4 x 6-12 Strict, 1 x Max Reps
 

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.

Fitness
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.

Back Squat Cycle

Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Increase weight each week so that the last few reps of each set are challenging. No failing, no bailing.

Fitness
Weeks 1-8: 3 x 5 Linear Progression

Start light enough to increase weight by 5-10 lbs. each week for 8 weeks. The first few weeks may feel too light.

Performance and Fitness Deadlift Cycle

Weeks 1-2: 1 x 10
Weeks 3-4: 1 x 8
Weeks 5-6: 1 x 6
Weeks 7-8: 1 x 4

Warm up and perform one heavy set of the prescribed reps after Back Squatting. Increase weight each week.

Front Squat Cycle

Performance 
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6

Increase weight each week so that the last few reps of each set are challenging. No failing, no bailing.

Fitness
Weeks 1-8: 3 x 5 Linear Progression

Start light enough to increase weight by 5-10 lbs each week for 8 weeks. The first few weeks may feel too light.

Snatch and Clean and Jerk Cycles

The Snatch and Clean and Jerk exposures will be varied, with an emphasis on maintaining tension in proper positions.

Standardized Warm Ups

Option A)
4-6 rounds of the Burgener Warm Up with an empty barbell or a PVC:
Hang
 
Hang Pull

Hang High Pull

Hang Muscle Snatch

Hang Snatch
Snatch (from mid shin)

Option B)
8 minutes:
Gymnastics skill work of choice: Pull-Ups, Toes-to-Bars, Muscle-Ups, or Inversions.

Option C)
3 RNFT:
4-12 Strict Pull-Ups or Ring Rows

8-12 Push-Ups or Dumbbell Push Press
16 Alternating (8ea) Lunges or Squats

____________________

Thursday
Oct082015

October 12, 2015 - December 13, 2015

Training Cycle Template

Training Cycle Dates: M 10/12 - Su 12/6
Crush Week: M 12/7 - S 12/13
Transition Week: Will be the first week of the following cycle, starting December 14, 2015

Cycle Goals:

  • Olympic barbell cycling/volume EMOMs
  • Continue with more frequent exposures of longer (>15min) time domain WODs
  • Stay awesome (!)

Monday: Press + Deadlift + WOD
Wednesday: Back Squat + WOD
Thursday: Clean and Jerk + WOD
Saturday: Front Squat + WOD
Sunday: Snatch + WOD 

Performance Press Cycle 

8 rotating exposures, 4 work sets each day
Low - 65-70%x7x4
Medium - 75-80%x5x4
High - 85-90%x3x4
Last Exposure is a 1RM Test 

Fitness Press Cycle 

3x5 Linear Progression
Last exposure is a 1-3RM test 

Fitness and Performance Deadlift Cycle 

Increasing loads through the 8-week cycle, warm up to one top set of:
1 - Heavy 8 (Start with the weight you did your first 5 in week 3 of last cycle)
2 - Heavy 5
3 - Heavy 5
4 - Heavy 3
5 - Heavy 3
6 - Heavy 3
7 - Heavy 3
8 - 1-3RM test 

Performance Back Squat Cycle

8 rotating exposures, 4 work sets each day
Low - 65-70%x7x4
Medium - 75-80%x5x4
High - 85-90%x3x4 

Fitness Back Squat Cycle

Increasing loads through the 8 week cycle, 3 work sets
1 - 3x8
2 - 3x8
3 - 3x8
4 - 3x5
5 - 3x5
6 - 3x5
7 - 3x3
8 - Test 1-3RM 

Performance Front Squat Cycle

8 rotating exposures, 4 work sets each day
Low - 65-70%x7x4
Medium - 75-80%x5x4
High - 85-90%x3x4 

Fitness Front Squat Cycle 

Increasing loads through the 8 week cycle, 3 work sets
1 - 3x8
2 - 3x8
3 - 3x8
4 - 3x5
5 - 3x5
6 - 3x5
7 - 3x3
8 - Test 1-3RM

The Olympic Lifts

The dedicated exposures to the Olympic lifts will be on Thursdays (clean and jerk) and Sundays (snatch). We’ll use Every Minute on the Minutes (complexes, multiple reps, touch-and-go reps), and on some days, just the WOD during this cycle to increase proficiency, strength, and stamina on the lifts.

Want to learn more about CFSBK’s programming? Check out these articles:

_____________________

Friday
Aug072015

August 10, 2015 - October 11, 2015

Training Cycle Template

Training Cycle Dates: M 8/10 - Su 10/4
Crush Week: M 10/5 - S 10/11
Transition Week: Will be the first week of the following cycle, starting October 12, 2015

Cycle Goals:

  • Add rep/set variety to barbell strength training
  • Incorporate more gymnastics strength training
  • One dedicated WOD day each week

Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD 

Performance Bench Cycle

Weeks:
1 and 4: Low - 65-70%x7x4
2 and 5: Medium - 75-80%x5x4
3 and 6: High - 85-90%x3x4
7: Heavy 3
8: 1RM Test 

Fitness Bench Cycle

3x5 Linear Progression
Last exposure is a 1-3RM test 

Fitness and Performance Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:
1 - Heavy 10
2 - Heavy 8
3 - Heavy 5
4 - Heavy 5
5 - Heavy 5
6 - Heavy 3
7 - Heavy 3
8 - 1-3RM test 

Performance Squat Cycle

Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low - 65-70%x7x2
Medium - 75-80%x5x2
High - 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test 

Fitness Squat Cycle

Goal is to add weight each week.
Wednesday Front Squat
3x10 (start at about 75% of your best 3x5 from last cycle, or 60-70% of a 1RM)
3x10
3x8
3x8
3x5
3x5
Heavy Triple Test
Heavy Single Test

Sunday Back Squat
3x10 (start at about 75% of your best 3x5 from last cycle, or 60-70% of a 1RM)
3x10
3x8
3x8
3x5
3x5
Heavy Triple Test
Heavy Single Test

Want to learn more about CFSBK’s programming? Check out these articles:

Tuesday
Jun022015

June 8, 2015 - August 9, 2015

Training Cycle Template

Training Cycle Dates: M 6/8 - Su 8/2
Crush Week: M 8/3 - S 8/9
Transition Week: Will be the first week of the following cycle, starting August 10, 2015

Cycle Goals:

  • Handstand/handstand push-up work
  • Snatch assistance work
  • Continue standardized warm-ups + gymnastics warm-ups

Monday: Press + WOD/Assistance

Fitness 3x5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 5/3/1 (Use Training Max) 

Wednesday: Back Squat + WOD/Assistance

Fitness 3x5 Linear Progression. Back off a bit from last cycle
Performance 3x5 Linear Progression. Plan to hit your last Intensity Day number for a 3x5 by week 8 

Thursday: Snatch + WOD/Assistance (Overhead Squat/Snatch Balance in NFTs)

Fitness + Performance: Snatch, Hang Snatch, Power Snatch, or Hang Power Snatch

Saturday: Front Squat + WOD/Assistance

Fitness 3x3 Linear Progression.
Add 2-5 lbs each exposure. Back off a bit from last cycle. Plan to hit your 3RM for a 3x3 in week 8
Performance 3x3 Linear Progression
Plan to hit your 3RM for a 3x3 in week 8 

Sunday: Clean and Jerk + WOD/Assistance

Fitness and Performance: Clean, Hang Clean, Power Clean, Hang Power Clean (+ Jerk)

Want to learn more about CFSBK’s programming? Check out these articles:

Sunday
Apr052015

April 6, 2015 - June 7, 2015

Training Cycle Template

Training Cycle Dates: M 4/6 - Su 6/7
Crush Week: M 6/1 - S 6/7
Back Off/Transition Week: Will now be the first week of the following cycle, starting June 8, 2015.

Cycle Goals:

  • Strength focus 
  • Gymnastics warm-ups
  • Full versions and multiple reps of Olympic lifts

Monday: Press + WOD/Assistance

Fitness 3x5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 3 sets across each week, decreasing reps from week 1 through 8
(12, 12, 8, 8, 5, 5, 3, 3) Work the numbers backward with a goal to press 95% of your 1RM for a triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Wednesday: Squat + WOD/Assistance

Fitness Front Squat 3x5 Linear Progression
If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 3x5, VOLUME DAY. 
Start light enough to make consistent jumps of 5-10 lbs for 8 weeks.

Thursday: Clean and Jerk + WOD/Assistance

Fitness and Performance - Varied exposures 

Saturday: Squat + WOD/Assistance

Fitness Back Squat 3x5 Linear Progression
Add 5 lbs each exposure. If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 5RM and Front Squat 5RM, INTENSITY DAY.
Heavier than Wednesday but start light enough to not squat a true 5RM until a few weeks into the cycle. Perform a drop set of FRONT SQUATS after your top set on the back squat. Start at 75% for a set of 5 and look to increase the weight a bit each week.

Sunday: Snatch + WOD/Assistance

Fitness and Performance - Varied exposures

Competitions/Events:

April 11: OutWOD
May 2: Get Fit or Be Hacking
May 2: Hail to the King at CrossFit Queens
May 25: Memorial Day "Murph" WOD and BBQ
May 30: Reebok Spartan Race

Want to learn more about CFSBK’s programming? Check out these articles: