Training Cycle Template
Training Cycle Dates: M 6/13 – S 8/7
Crush Week: M 8/8 – Su 8/14
Transition Week: Will be the first week of the following cycle, starting August 15th.
We’ll continue programming barbell lifts on consistent days of the week, flipping the days for the Squats and Olympic lifts from the previous cycle. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back).
Monday – Bench Press + Bent Row + Metcon
Tuesday – Rest Day
Wednesday – Front Squat + Metcon
Thursday – Snatch + Metcon
Friday – Rest Day
Saturday – Back Squat + Metcon
Sunday – Clean and Jerk + Metcon
Bench Press Cycle
Fitness
3×5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6
Barbell Bent-Over Row Cycle
Fitness
3 x 8 Linear Progression
Start light and perform the reps with perfect strict form.
Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6
Front and Back Squat Cycles
Fitness
3 x 5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 6
Weeks 5-6: 3 x 4
Weeks 7-8: 3 x 2
Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.
Snatch and Clean and Jerk Cycles
The Snatch and Clean and Jerk exposures will be varied, with an emphasis on maintaining tension in proper positions.
Standardized Warm Ups
Option A)
4-6 rounds of the Burgener Warm Up with an empty barbell or a PVC:
Hang
Hang Pull
Hang High Pull
Hang Muscle Snatch
Hang Snatch
Snatch (from mid shin)
Option B)
8 minutes:
Gymnastics skill work of choice: Pull-Ups, Toes-to-Bars, Muscle-Ups, or Inversions.
Option C)
3 RNFT:
4-12 Strict Pull-Ups or Ring Rows
8-12 Push-Ups or Dumbbell Push Press
16 Alternating (8ea) Lunges or Squats
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