Current Training Cycle Template
Training Cycle Dates: M 8/6/18 – Su 9/30/18
Goals: To build basic pressing, pulling, and squatting strength. For the Olympic lifts we’ll primarily use complexes and sets of multiple reps, biasing positions of common error and intended to be done at sub-max loads. The goal of the entire cycle is zero missed reps. As usual, we’ll use mixed modal metcons of varied time frames throughout the week, with Saturday continuing to be Monster Metcon Day.
(Two-Lift) Monday
Press
Performance
Weeks 1 and 2: 3 x 8
Weeks 3 and 4: 3 x 6
Weeks 5 and 6: 4 x 4
Week 7: 4 x 2
Week 8: 1RM test
Start week one 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.
Fitness
Weeks 1-7: 3×5 Linear Progression
Week 8: Heavy Single
Start your linear progression light enough to add weight through 7 weeks.
Sumo Deadlift (Weeks 1, 3, 5, 7)
or Conventional Deadlift (Weeks 2, 4, 6, 8)
(Slower Down-Faster Up Tempo)
Weeks 1 and 2: Heavy 5
Weeks 3 and 4: Heavy 3
Weeks 5 and 6: Heavy 5
Weeks 7 and 8: Heavy 3
Each week, warm up and perform a single heavy set at the prescribed reps.
Wednesday
Back Squat
Performance
Weeks 1 and 2: 75% x 5, 75% x max reps
Weeks 3 and 4: 80% x 3, 80% x max reps
Week 5: 80% x 3, 80% x max reps
Week 6: 85% x 1, 85% x max reps
Week 7: 65% x 5 x 3 @ 22X2
Week 8: 10RM
The percentage is based on your recent 1RM.
Fitness
Weeks 1-7: 3 x 5 Linear Progression
Week 8: Heavy Single
Start your linear progression light enough to add weight through 7 weeks.
Thursday
Snatch
Multiple rep sets and complexes
Saturday
Monster Metcon
Join the melee!
Sunday
Clean and Jerk
Multiple rep sets and complexes