Current Training Cycle Template
Training Cycle Dates: M 4/2/18 – S 6/3/18 (8 weeks plus Crush Week)
Goals: To stay strong post-Open with some back-to-basics strength training. We’ll use more supersets and EMOMs during strength work and play with barbell complexes on the Olympic lifts. We’ll also see more strict gymnastics work and weekly aerobic paced conditioning work, in addition to classic couplets and triplets.
Monday
Upper Body Push + Lower Body Superset
Weeks 1-4:
Half-Kneeling Single-Arm Arnold Press + Barbell Romanian Deadlift
Week 1: 4 x 12-15 reps
Week 2: 4 x 10-12 reps
Week 3: 4 x 8-10 reps
Week 4: 4 x 5-8 reps
Weeks 5-8:
SA DB Bench Press + Goblet Lateral Lunges (not alternating)
Week 5: 4 x 12-15 reps
Week 6: 4 x 10-12 reps
Week 7: 4 x 8-10 reps
Week 8: 4 x 5-8 reps
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
Wednesday
Squat + Upper Body Pull Superset
Weeks 1-4:
Back Squat + Three-Point Dumbbell Row
Week 1: 4 x 12-15 reps
Week 2: 4 x 10-12 reps
Week 3: 4 x 8-10 reps
Week 4: 4 x 5-8 reps
Weeks 5-8:
Front Squat (from floor) + Single-Arm Ring Row
Week 5: 4 x 12-15 reps
Week 6: 4 x 10-12 reps
Week 7: 4 x 8-10 reps
Week 8: 4 x 5-8 reps
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
Thursday
Snatch Complexes
Saturday
Metcon Mash-Up
Sunday
Clean and Jerk Complexes