Main | February 20, 2017 - April 23, 2017 »
Sunday
Apr232017

April 24th, 2017 - June 25th, 2017

New Training Cycle Template

Training Cycle Dates: M 4/24/17 - Su 6/25/17
Crush Week: M 6/26/17 - Su 7/2/17
Transition Week: Will be the first week of the following cycle, starting July 3rd.

Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work, as well as moderate efforts on classic couplets and triplets.

Monday - Push Press

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

Wednesday - Back Rack Reverse Lunges

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Thursday - Clean and Jerk Complexes and Pulls

Varied exposures

Saturday - Tempo Back Squats + Front Squats (41X1)
*2 sets of Back Squats, followed by one set of Front Squats

  • Week 1: 2 x 12, 1 x 12
  • Week 2: 3 x 10, 1 x 10
  • Week 3: 2 x 8, 1 x 8
  • Week 4: 2 x 6, 1 x 6
  • Week 5: 2 x 6, 1 x 6 (Back off week; use the same load as week 1)
  • Week 6: 2 x 8, 1 x 8 (Heavier than week 3)
  • Week 7: 2 x 6, 1 x 6
  • Week 8: 2 x 4, 1 x 4

Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Sunday - Snatch Complexes and Pulls

Varied exposures

New Standardized Warm-Ups

3 Rounds or ~8 Minutes

Pull Bias:
5 Lat Activations
5 Strict Pull-Ups
10 Pistols or Reverse Lunges (5e)
10 V-Ups

Push Bias:
5 Scap Push-Ups
5 Dips or 10 Push-Ups
15 Kettlebell Swings
15 Hollow Rocks

Push/Pull:
5 False Grip Pull-Ups or Ring Rows
10 Handstand Shoulder Taps or Plank Shoulder Taps
10 Kettlebell/Dumbbell Romanian Deadlifts
10 Kettlebell/Dumbbell Goblet Squats

_____________________