Training Cycle Template
Training Cycle Dates: M 9/29 – Su 11/9
Crush Week: M 11/10 – Su 11/16
Back Off/Transition Week: M 11/17 – Su 11/23
Cycle Biases: Pretty similar to the previous cycle with a few focuses.
– Strict HSPU (over kipping).
– Rx’d Box Jumps will be 2-foot take off.
– Gymnastics assistance work in the form of static holds, global and hip flexion.
– We’ll also see some Rope Climbs programmed.
Standardized Warm-ups
Will be the same with a few provided to hacks to scale up or work on individual weaknesses.
Monday:
Performance: Rack Jerk (80-90% range)
Fitness: Push Press (5×3) Linear Progression
+ Conditioning/Assistance Work
Wednesday:
Performance: Back Squat 5/3/1 (Trying to get advanced Novices to transition into 531)
Fitness: Back Squat 3×5 Linear Progression
+ Conditioning/Assistance Work
Thursday:
Performance: Clean (80-90% range)
Fitness: Clean (complexes)
+ Conditioning/Assistance Work
Saturday:
Performance: Front Squat (5-5-3-3-2-1)
Fitness: Front Squat 3×3 Linear Progression
+ Conditioning/Assistance Work
Sunday:
Performance: Snatch (80-90% range)
Fitness: Snatch (complexes)
+ Conditioning/Assistance Work
Competitions/Events:
Fight Gone Bad 2014: October 18