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Monday
Feb202017

February 20, 2017 - April 23, 2017

Training Cycle Template

Training Cycle Dates: M 2/20/17 - Su 4/23/17
Crush Week: M 4/17/17 - Su 4/23/17
Transition Week: Will be the first week of the following cycle, starting April 23rd.

Goals: To maintain strength, improve skills likely to be in Open, and keep fresh for Open Saturdays!

Monday
Upper Body Push + Metcon

Varied movements and reps on the upper body push.

Wednesday
Squat + Metcon

Varied reps and sets on the Squats.

Thursday
Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

Saturday
Open Workout

Varying between Snatch and Clean and Jerk, often using EMOMs.

Sunday
Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

New Standardized Warm Ups

The intention is to keep unilateral movements in the mix while incorporating skill work in the warm ups.

1. 
3-5 Kip Swings + 3-5 Kipping Pull-Ups or Toes-to-Bars
5ea Single-Arm Dumbbell Press from Bottom of Squat
10 Hollow Rocks

2.
3-5 Strict Ring Dips + 3-5 Kipping Ring Dips (or 5-10 Push-Ups as needed)
10 Kettlebell Swings
10 (5ea) Goblet Reverse Lunges

3.
3 Wall Kick-Ups + 3 Handstand Push-Ups (use AbMats as needed, or 3 Wall Walks)
10 Box Jumps + Step Downs
10 Empty-Bar Thrusters

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