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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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