Photo by Robert C.
Current Training Cycle Template
Training Cycle Dates: M 7/22/19 – S 9/1/19 (6 weeks)
Goals: Building from the previous cycle and continuing with regular aerobic work, we’ll be adding a day of aerobic interval training to the mix. Continuing with unilateral work, we’ll have a dedicated single-limb lower body day and a carry day, which will both progress through repeated exposures of the same movement over a few weeks. Deadlifts, Squats, Olympic lifting, strict upper body work, and of course metcons of varying time and modal domains will also be part of the cycle. Plus, we’re bringing back opportunities to develop/refine higher skill movements during warm ups and dedicated skill sessions…Get stoked!
Monday: Lower Body Unilateral + Squat
Weeks 1-3
Barbell Front Rack Step-Ups:
3 x 8e
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.
Back Squat:
Heavy 3
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Ho by feel each week and leave 1-2 reps in the tank.
Weeks 4-6
Rear Foot Elevated Dumbbell Split Squats:
3 x 8e
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks.
Front Squat:
Heavy 3
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel each week and leave 1-2 reps in the tank.
Tuesday: Power Clean + Aerobic Interval Metcon
Weeks 1-6: Varied exposures
Not high-intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!
Wednesday: Carry + Metcon
Weeks 1-3
Farmer Carry:
30 seconds x 1-2 sets
Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to your bodyweight or above. The “gold standard” is 2x bodyweight for 30 seconds.
Weeks 4-6
Single-Arm Farmer Carry:
30 seconds x 1-2 sets
Start with a load you can carry for 30 seconds without putting down and progress week to week from there with the goal of building to half your bodyweight or above. The “gold standard” is body weight for 30 seconds.
Thursday: Snatch + Metcon
Weeks 1-6: Varied exposures
Friday: Deadlift + Aerobic Metcon
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 5
Week 5: Heavy 2, 90% (of today’s double) x 2
Week 6: Heavy 1
Use a “faster up-slower down” tempo for weeks 1-5.
Saturday: Monster Metcons
Partner workouts!
Sunday: Upper Body Strict Pressing and Pulling + Metcon
Weeks 1-3
Seated Dumbbell Press + Strict Pull-Ups Superset:
3 x 8-10
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Use band assist, partner assist, or add weight to the Pull-Ups as needed.
Weeks 4-6
Superset Dumbbell Bench Press + Ring Rows:
3 x 8-10
Use a “faster up-slower down” tempo. Start light enough to build in load over 3 weeks. Change the angle of the body, slow down the negative, and/or add a weight vest to make the Ring Rows more challenging.