Current Training Cycle Template
Training Cycle Dates: M 7/3/17 – Su 9/3/17
Crush Week: M 9/4/17 – Su 9/10/17
Transition Week: Will be the first week of the following cycle, starting September 11th
Goals: To continue building muscle and tendon strength with tempo work on the slow lifts, including weekly unilateral work, and complexes on the Olympic lifts. Conditioning work will be couplets and triplets. One day each week will have dedicated skill work prior to a longer WOD.
Monday – Tempo Split Squat / Tempo Bench Press Superset
Warm up and then perform a set on each leg of Split Squats followed by a set of Bench Press. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.
Week 1: 3 x 12
Week 2: 3 x 12
Week 3: 3 x 10
Week 4: 3 x 10
Week 5: 3 x 6 (Back off week. Use the same load as Week 1)
Week 6: 3 x 10 (Heavier than Week 3)
Week 7: 3 x 8
Week 8: 3 x 6
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 on either lift.
Wednesday – Tempo Back Squat + Tempo Front Squat
2 sets of Back Squats, followed by one set of Front Squats
Week 1: 2 x 8, 1 x 8
Week 2: 3 x 8, 1 x 8
Week 3: 2 x 6, 1 x 6
Week 4: 2 x 6, 1 x 6
Week 5: 2 x 4, 1 x 4 (Back off week. Use the same load as Week 1)
Week 6: 2 x 6, 1 x 6 (Heavier than Week 4)
Week 7: 2 x 4, 1 x 4
Week 8: 2 x 2, 1 x 2
Use last cycle’s volume numbers to inform on where you should start these, or work backwards and aim to make doubles at your most recent 1-rep max.
Thursday – Snatch
Snatch complexes and pulls
Saturday
METCON FUNDAY
Varied mixed-modal metcons of longer duration than our usual time domain, including partner workouts
Sunday
Clean and Jerk complexes and pulls
Standardized Warm Ups
3 Rounds (or 8 mins) of:
8e Overhead Dumbbell Reverse Lunge
8-12 Push-Ups
8 Strict T2B or 12 Supine Leg Raises
or
8e Kettlebell or Dumbbell Swings
8e Kettlebell or Dumbbell Presses
8 Strict Pull-Ups or Hard Ring Rows
or
8e Step-Ups
8 V-Ups
20 Handstand Hold from Kick-Up or Wall Walk
Use a controlled tempo and perform all of the warm up movements mindfully.