CrossFit South Brooklyn

Established 2007

April 14 – June 8, 2014

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Training Cycle Template

Training Cycle Dates: M 4/14 – Su 5/25
Crush Week: M 5/26 – Su 6/1
Back Off/Transition Week: M 6/2 – Su 6/8

Training Cycle Template

  • Monday:  Bench Press + WOD
    Fitness 3×5 LP

    Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

  • Tuesday: Rest Day

  • Wednesday:  Snatch + Back Squat
    Fitness 
    Snatch: Position focused complexes
    Back Squat 3×5 LP

    Performance
    Snatch: Full lift then back off reps
    Back Squat (High Bar Bias) wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

  • Thursday:  WOD gymnastics based

  • Friday: Rest Day

  • Saturday: Clean & Jerk + FSQ
    Fitness 
    C&J – Position focused complexes
    Front Squat 3×5 LP

    Performance
    C&J – Full lift then back off reps
    Front Squat wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

  • Sunday: Deadlift (Fitness) or Power Snatch (Performance) + WOD
    Fitness 
    Deadlift 1×5 LP

    Performance
    Power Snatch 85%x2x5 (use 85% of this week’s best snatch)

*Note* Performance is seeing a bit of a volume shock this cycle…brace yourselves. Avoid taking more than the prescribed rest. 


Competitions/Events

Mayhem In the Meadowlands: Sa 5/3
Brooklyn Half Marathon: Sa 5/17
Memorial Day Muprh: M 5/26
CrossFit North East Regionals: F 5/30 – Su 6/1
Spartan Race: Su 5/31

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