Current Training Cycle Template
Training Cycle Dates: M 11/20/17 – Su 1/14/18
Test Week: M 1/15/18 – Su 1/21/18
Crush Week: M 1/22/18 – Su 1/28/18
Transition Week: Will be the first week of the following cycle, starting January 29th
Goals: Build on the tempo overhead work from the previous cycle and use it to move and support more weight overhead in the jerk, in addition to building bodyweight vertical pushing strength and stability. We’re Front Squatting again, and combining it with heavy Jerks on Sundays. We’ll also see the continuation of “Crazy Metcon Saturdays” and regular bodybuilding-style work in cash outs and on NFT days. A metcon or NFT work will follow each day’s lifting segment, as usual.
Monday – Tempo Handstand Push-Up + Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps
These should all be sub-max sets, adding a deficit if you’re able to. Use a full range-of-motion. No crashing or resting on your head! Start toward the low end of the rep range and aim to add reps each week.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps
Start light at the higher end of the rep range and work your way up in load over the cycle.
Fitness
A1) Handstand Push-Up Negatives or Seated Dumbbell Press:
5 x 5
Perform 5 sets of 5 reps of Handstand Push-Up Negatives (4 second eccentric phase) through full range of motion, kicking back up for each one as needed. No crashing or resting on your head! If you can’t organize the kick-up or lack the strength yet to control the eccentric, then perform 5 sets of 5 Seated Dumbbell Presses.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps
Start light at the higher end of the rep range and work your way up in load over the cycle.
*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Wednesday – Back Squat
Week 1: 3 x 8 (32X1)
Week 2: 3 x 8 (30X1)
Week 3: 4 x 6 (32X1)
Week 4: 4 x 6 (30X1)
Week 5: 6 x 4 (32X1)
Week 6: 6 x 4 (30X1)
Week 7: 6 x 2 (32X1)
Week 8: 4 x 2 (30X1)
Thursday – Snatch
Complexes, EMOMs, and variants
Saturday – Metcon Funday!
Varied mixed-modal metcons of longer than our usual time domain, including partner workouts.
Sunday – Front Squat + Jerk
Week 1: Rack Jerk 1-1-1-1-1
Week 2: 3 x (5 FSQs + 3 Jerks) Use 70-75% of Week 1
Week 3: 3 x (5 FSQs + 1 Jerk) Heavier than Week 2
Week 4: 3 x (3 FSQs + 3 Jerks) Same load as Week 3
Week 5: 3 x (1 FSQ + 1 Jerk) Heavier than Week 4
Week 6: Push Press + Push Jerk + Jerk 1-1-1-1-1
Week 7: Rack Jerk 5 x 1 at Week 1’s load. Focus on consistent mechanics.
Week 8: Clean and Jerk: 5 x 1 at 85-95% (NO MISSES)
Standardized Warm Ups
3 Rounds or 8 Minutes of either:
A)
8e Dumbbell Hang Muscle Snatch
8 Push-Ups or Dips
4-8 Strict Toes-to-Bars, Hanging Leg Raises, or Hanging Knee Raises
16 Reverse Lunges
or
B)
4-8 Strict Pull-Ups or 8 Hard Ring Rows
8e Dumbbell Presses
16 Hollow Rocks or :30 Hollow Hold
16 Kettlebell Swings