August 10, 2020 – Competition

Hey crew!
The next cycle starting August 10th will be a continuation of the previous cycle with the primary focus on building a solid strength foundation and conditioning base. There will be more focus on the gymnastic skills acquisition and volume accumulation both within conditioning pieces and skill work. There will continue to be a focus on interval based conditioning along with more “Crossfit” style workouts so that athletes are ready to compete when the new season comes around.

Template – 2020 Comp Blog August 10-October 4

Monday
Clean & Jerk Skills
Clean & Jerk Progression
Front Squat
Gymnastic Conditioning Intervals
Upper Unilateral Symmetry Work
(landmine rows, suitcase carry, etc…)

Tuesday
Nose Breathing Work
Gymnastic Skills
Gymnastic Skills
Back Squat
Mixed Modal intervals

Wednesday
Plyo
Snatch Skills & Drills
Upper-Body Pressing Primary Work
(Push Press, Strict Press, Jerk, etc…)
CrossFit-Style Conditioning Tester
*Longer, more grinding work
**Incorporate hinging work
***Heroes, grinders and series
Anterior Core Stability & Strengthening

Thursday
Aerobic Restoration

Friday
Snatch + Jerk Skills
Snatch EMOM
Clean & Jerk EMOM
Volume Back Squats
Upper Body Finisher

Saturday
Nose Breathing Work
Deadlift Progression
Deadlift Back-Off Sets or Finishers
Shit Sandwich Aerobic Intervals
*16-24 minutes of total work, broken into 2-4 intervals
**Concentric-based monostructural movements (AB, Row, Ski Erg),
Upper Unilateral Symmetry Work
(landmine rows, suitcase carry, etc…)

Sunday
Mobility and Maintenance

Main Session

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean x 2 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off

+ Clean Lift Off + Clean + Jerk

*Sets 1-2: @ 65% of 1-RM Clean & Jerk
*Sets 3-4: @ 70% of 1-RM Clean & Jerk
*Sets 5-6: @ 75% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 51X1

*Set 1: @ 60%
*Sets 2-4: @ 65%
*Sets 5-6: @ 70%

D.
Against a 2-minute clock…
25/18 Calories of Assault Bike
Max Reps of Bar Muscle-Ups in remaining time

Rest 60 seconds and then. . .

Against a 2-minute clock…
20/15 Calories of Assault Bike
Max Reps of Toes-to-Bar in remaining time

Rest 3 minutes after the Toes-to-Bar and repeat the full 5 minute piece for a total of FIVE sets.

Goal is to have 30+ seconds on both Bar Muscle-Ups and Toes to Bar

E.
Four sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Immediately fllowed by. . .
30 Banded Press Downs
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds