Training Cycle Template
Training Cycle Dates: M 10/12 – Su 12/6
Crush Week: M 12/7 – S 12/13
Transition Week: Will be the first week of the following cycle, starting December 14, 2015
Cycle Goals:
- Olympic barbell cycling/volume EMOMs
- Continue with more frequent exposures of longer (>15min) time domain WODs
- Stay awesome (!)
Monday: Press + Deadlift + WOD
Wednesday: Back Squat + WOD
Thursday: Clean and Jerk + WOD
Saturday: Front Squat + WOD
Sunday: Snatch + WOD
Performance Press Cycle
8 rotating exposures, 4 work sets each day
Low – 65-70%x7x4
Medium – 75-80%x5x4
High – 85-90%x3x4
Last Exposure is a 1RM Test
Fitness Press Cycle
3×5 Linear Progression
Last exposure is a 1-3RM test
Fitness and Performance Deadlift Cycle
Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 8 (Start with the weight you did your first 5 in week 3 of last cycle)
2 – Heavy 5
3 – Heavy 5
4 – Heavy 3
5 – Heavy 3
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test
Performance Back Squat Cycle
8 rotating exposures, 4 work sets each day
Low – 65-70%x7x4
Medium – 75-80%x5x4
High – 85-90%x3x4
Fitness Back Squat Cycle
Increasing loads through the 8 week cycle, 3 work sets
1 – 3×8
2 – 3×8
3 – 3×8
4 – 3×5
5 – 3×5
6 – 3×5
7 – 3×3
8 – Test 1-3RM
Performance Front Squat Cycle
8 rotating exposures, 4 work sets each day
Low – 65-70%x7x4
Medium – 75-80%x5x4
High – 85-90%x3x4
Fitness Front Squat Cycle
Increasing loads through the 8 week cycle, 3 work sets
1 – 3×8
2 – 3×8
3 – 3×8
4 – 3×5
5 – 3×5
6 – 3×5
7 – 3×3
8 – Test 1-3RM
The Olympic Lifts
The dedicated exposures to the Olympic lifts will be on Thursdays (clean and jerk) and Sundays (snatch). We’ll use Every Minute on the Minutes (complexes, multiple reps, touch-and-go reps), and on some days, just the WOD during this cycle to increase proficiency, strength, and stamina on the lifts.
Want to learn more about CFSBK’s programming? Check out these articles:
- The Underlying Philosophy Behind Programming at CFSBK Chris Fox
- A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
- Low Bar and High Bar Back Squats David Osorio
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