Current Training Cycle Template
Training Cycle Dates: M 6/3/19 – S 7/14/19 (6 weeks)
Goals: Building off a solid base of low-end strength, we’ll be incorporating regular “For Quality” work in the form of bodybuilding-style assistance exercises aimed at balance and hypertrophy and aerobic recovery metcons aimed at—you guessed it—better recovery and improved aerobic capacity.
Monday
Bench Press + Metcon/Assistance Work
Weeks 1-2: 4 x 8
Weeks 3-4: 4 x1 2
Weeks 5-6: 3 x 15
Tuesday
Snatch
Weeks 1-6: Varied exposures
Back Squat
Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12
Single-Leg Assistance Work
Weeks 1-6: Varied exposures
Wednesday
Pull-Ups + Aerobic Recovery Metcon
Choose the one you need the most…
Strength Work: 8-10 sets of 3-6 Chest-to-Bar Pull-Ups (assisted as needed)
Or,
Skill Work: Practice Kipping, Butterfly, or Chest-to-Bar Pull-Ups for 15 minutes (perfect practice makes perfect!)
Thursday
Clean & Jerk + Metcon/Assistance Work
Varied exposures
Friday
Deadlift + Metcon/Assistance Work
Weeks 1-2: 4 x 4
Weeks 3-4: 4 x 8
Weeks 5-6: 3 x 12
Saturday
Partner/Interval Metcon
Saturday Funday!
Sunday
Unilateral Strength Work + Metcon
Varied movements and exposures