CrossFit South Brooklyn

Established 2007

April 6, 2015 – June 7, 2015

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Training Cycle Template

Training Cycle Dates: M 4/6 – Su 6/7
Crush Week: M 6/1 – S 6/7
Back Off/Transition Week: Will now be the first week of the following cycle, starting June 8, 2015.

Cycle Goals:

  • Strength focus 
  • Gymnastics warm-ups
  • Full versions and multiple reps of Olympic lifts

Monday: Press + WOD/Assistance

Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 3 sets across each week, decreasing reps from week 1 through 8
(12, 12, 8, 8, 5, 5, 3, 3) Work the numbers backward with a goal to press 95% of your 1RM for a triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Wednesday: Squat + WOD/Assistance

Fitness Front Squat 3×5 Linear Progression
If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 3×5, VOLUME DAY. 
Start light enough to make consistent jumps of 5-10 lbs for 8 weeks.

Thursday: Clean and Jerk + WOD/Assistance

Fitness and Performance – Varied exposures 

Saturday: Squat + WOD/Assistance

Fitness Back Squat 3×5 Linear Progression
Add 5 lbs each exposure. If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 5RM and Front Squat 5RM, INTENSITY DAY.
Heavier than Wednesday but start light enough to not squat a true 5RM until a few weeks into the cycle. Perform a drop set of FRONT SQUATS after your top set on the back squat. Start at 75% for a set of 5 and look to increase the weight a bit each week.

Sunday: Snatch + WOD/Assistance

Fitness and Performance – Varied exposures

Competitions/Events:

April 11: OutWOD
May 2: Get Fit or Be Hacking
May 2: Hail to the King at CrossFit Queens
May 25: Memorial Day “Murph” WOD and BBQ
May 30: Reebok Spartan Race

Want to learn more about CFSBK’s programming? Check out these articles:

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