Monday
Oct172016

October 17, 2016 - December 18, 2016

Training Cycle Template

Training Cycle Dates: M 10/17 - Su 12/11
Crush Week: M 12/12 - Su 12/18
Transition Week: Will be the first week of the following cycle, starting December 19th.

We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays will feature Overhead Presses, Wednesdays and Saturdays will feature Squats (following Jim Wendler’s 5/3/1 for Performance), and Thursdays and Sundays will feature Clean and Jerks and Snatches. As usual, every 5-7 days the metcon will be Not For Time (NFT) work.

Monday - Shoulder to Overhead + DB Bent Row + Metcon
Wednesday - Back Squat + Metcon
Thursday -  Snatch + Metcon
Saturday - Front Squat + Metcon
Sunday - Clean and Jerk + Metcon

The Shoulder-to-Overhead days will vary movements, sets, and reps. 

The Dumbbell Bent Over Rows will start with a heavy set of 10 and the following week’s sets and reps will be based off it.

Week 1 - 10-10-10
Weeks 2-8 -  Perform 3 sets of 8-12 reps.
Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement, and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win!

Fitness Squat Cycle

Week 1 - 5-5-5
Week 2 - 85% (of last week’s heavy 5) for 3 sets of 5
Week 3 - 90% x 5 x 3
Week 4 - 95% x 5 x 3
Week 5 - 100% x 5 x 3
Week 6 - 105% x 5 x 3
Week 7 - 5-5-5
Week 8 - 1-1-1 of 3-3-3

Performance Squat Cycle

5/3/1

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it! 

Week 1 - 65% x 5, 75% x 5, 85% x 5+
Week 2 - 70% x 3, 80% x 3, 90% x 3+
Week 3 - 75% x 5, 85% x 3, 95% x1 +
*Add 10 lbs to your TM*
Week 4 - 65% x 5, 75% x 5, 85% x 5+
Week 5 - 70% x 3, 80% x 3, 90% x 3+
Week 6 - 75% x 5, 85% x 3, 95% x 1+
*Add 10 lbs to your TM*
Week 7 - 70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)
Week 8 - Max Effort Week 

The Olympic lifts will follow an EMOM format that will include other movements with the goal of learning how to pace during metcons.

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Sunday
Aug142016

August 15, 2016 - October 7, 2016

Training Cycle Template

Training Cycle Dates: M 8/15 - S 10/9
Crush Week: M 10/10 - Su 10/7
Transition Week: Will be the first week of the following cycle, starting October 8th.

We'll continue programming barbell lifts on consistent days of the week, flipping the Olympic lifts from the previous cycle. Olympic lifts will be on-the-minute or every-other-minute-on-the-minute work. Squat days will include both Back Squats and Front Squats (Wednesdays and Saturdays). Monday will be another superset day with Deadlifts and Handstand Push-Up work. As usual, every 5-7 days the metcon will be Not For Time (NFT). Additionally, we’ll be changing the Standardized Warm-Ups (SWUs) to include more unilateral strength work.

Monday - Deadlift + HSPU/Inversion + Metcon
Wednesday - Back Squat + Front Squat + Metcon
Thursday - Clean and Jerk + Metcon
Saturday - Back Squat + Front Squat + Metcon
Sunday - Snatch + Metcon

Deadlift

Fitness
Week:
1: 3 x 6
2: 3 x 6
3: 3 x 5
4: 3 x 5
5: 3 x 4
6: 3 x 4
7: 3 x 3
8: 1-1-1 (Max Effort Day)

Performance
Week:
1: 70% x 3 x 3
2: 70% x 4 x 3
3: 70% x 5 x 3
4: 70% x 6 x 3
5: 75% x 5 x 3
6: 80% x 4 x 3
7: 85% x 3 x 3
8: 1-1-1 (Max Effort Day)

Strict Handstand Push-Up Cycle

Performance
We'll do 2 sets of 6-12 Reps after warming up, followed by a “max” rep set. The goal is to stop a rep shy of failure on all sets. Start conservative with the number of reps and give yourself room to go up. Scale range of motion (2 or 3 AbMats is ok as long as you’re getting some ROM) or add it as appropriate.

Fitness
If you don’t have a few Handstand Push-Ups, then perform 3 x 6-12 Box Piked HSPUs (1-2 AbMats is ok) OR 3 sets of 6-12 Seated Dumbbell Presses. Start light enough to get 3 sets of 12 reps and progress to heavier weights and lower reps as the cycle goes on.

Squat Cycle

Fitness

Wednesdays:
Back Squat 2 x 12
Front Squat 2 x 8

Saturdays:
Back Squat 2 x 5
Front Squat 2 x 3

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. Start light enough to add weight each week.

Performance

This is a modified Russian Squat Program. Use the same percentages for Back Squat and Front Squat. Warm up and perform your work sets on the BSQ and then move directly to your work weight for the FSQ.

Exposure:
1: 70% x 2 x 2
2: 70% x 3 x 2
3: 70% x 2 x 2
4: 70% x 4 x 2
5: 70% x 2 x 2
6: 70% x 5 x 2
7: 70% x 2 x 2
8: 70% x 6 x 2
9: 70% x 2 x 2
10: 75% x 5 x 2
11: 70% x 2 x 2
12: 80% x 4 x 2
13: 70% x 2 x 2
14: 85% x 3 x 2
15: 70% x 2 x 2
16: 1-1-1 (Max Effort Day)

*Note: each day except for exposure 16 is 2 sets of the Back Squat followed by 2 sets of the Front Squat for 4 total sets. The odd exposures (1, 3, 5, 7, 9, 11, 13, 15) are all deloads and, as such, should feel light. Exposure 16 is max effort on both lifts.

Snatch Cycle

Varying on-the-minute and every-other-minute-on-the-minute work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts. Snatch Balance and Overhead Squat work will be in the mix on Snatch days.

Clean and Jerk Cycle

Varying OTM and EOMOTM work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts.

New Standardized Warm Ups

 

Warm-Up 1
3RNFT:
4-8 Strict C2B Pull-Ups with a :02 hold at the top
8e KB or DB Reverse Lunges (Front Rack or OH carry)
16 KB or DB Swings

Warm-Up 2
3RNFT:
8e 1-Arm DB Push Press with :02 hold at top
8 Ring Rows or Strict Chin-Ups with a :02 hold at the top
12 Goblet Squats with DB

Warm-Up 3
3RNFT:
5-10 Push-ups
5-10 Lateral Box Step-Ups, each leg
5-10 Toes to Bars, HLRs ,HKRs Or 15 Supine Leg Lifts

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Monday
Jun132016

June 13, 2016 - August 7, 2016

Training Cycle Template

Training Cycle Dates: M 6/13 - S 8/7
Crush Week: M 8/8 - Su 8/14
Transition Week: Will be the first week of the following cycle, starting August 15th.

We’ll continue programming barbell lifts on consistent days of the week, flipping the days for the Squats and Olympic lifts from the previous cycle. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back).

Monday - Bench Press + Bent Row + Metcon
Tuesday
- Rest Day
Wednesday
- Front Squat + Metcon
Thursday
- Snatch + Metcon
Friday
- Rest Day
Saturday
- Back Squat + Metcon
Sunday
- Clean and Jerk + Metcon

Bench Press Cycle

Fitness
3x5 Linear Progression

Start light enough to add weight throughout the 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

Barbell Bent-Over Row Cycle

Fitness
3 x 8 Linear Progression

Start light and perform the reps with perfect strict form.

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

Front and Back Squat Cycles

Fitness
3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

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

Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.

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

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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:

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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: