Current Training Cycle Template
Training Cycle Dates: M 6/4/18 – 8/12/18 (8 weeks plus Crush Week)
Goals: To join the Swole Patrol for summertime, funnertime!
Monday
Barbell Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset
Weeks 1 and 2: 3 x 10
Weeks 3 and 4: 3 x 8
Weeks 5 and 6: 4 x 6
Weeks 7 and 8: 4 x 4
Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.
Wednesday
Back Squat / Front Squat (30X1) + 3-Point Dumbbell Row (30X1) Superset
(2 works sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows))
Weeks 1 and 2: 3 x 10
Weeks 3 and 4: 3 x 8
Weeks 5 and 6: 3 x 6
Weeks 7 and 8: 3 x 4
Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.
Thursday
Clean and Jerk
Building EMOMs and complexes
Saturday
Metcon Mash-Ups
Sunday
Snatch
Building EMOMs and complexes