New Cycle Note
We are starting a new cycle on August 15th! It’s our first official off-season cycle and we hope you’re ready to get strong and go long! You’ll find that this cycle is going to be focused on building foundational, raw strength while still getting plenty of touches on olympic lifting and building your aerobic capacity. To add to that, we also recognize that there will be some qualifiers coming up soon, most notably WZA, so we’ll make sure to get you plenty of work that will keep you prepared for those!
Within the cycle, you’ll likely notice that we’re moving back to a more traditional style of training – keeping the same lifts on the same days of the week for the duration of this cycle. Our main emphasis for this cycle is building strength and the best way to prioritize that is to ensure that you know exactly what to prepare for and how to best plan your training sessions accordingly.
This cycle will take you through October 10th and as stated previously, will take into consideration the WZA online qualifier.
Please use the below template to plan your week and remember that the optional sessions can be done in 3 ways:
Option 1 – Completed as a separate secondary session.
Option 2 – Prioritized over the primary session if it is something you’ve deemed a weakness and needs primary focus.
Option 3 – Skip the extra work and prioritize recovery if you’re feeling worn down.
Monday – Back Squat + Snatch + Conditioning + Lower Body Accessory
Optional – Mixed Modal and Strongman Variations
Tuesday – Pressing + Gymnastics Volume Accumulation + Conditioning + Upper Body Accessory
Optional – Bike, Row and Core.
Wednesday – Front Squats + Clean and Clean & Jerk (positional work) + On The Minute Conditioning (long)
Optional – Running (with Bike or Row Alternative) and Strongman Variations
Thursday – Active Recovery Day, Swimming, or Zone 2 Session
Friday – Tempo Back Squats + Push-Press + Conditioning + Gymnastic Skill Work
Optional – Mixed Modal and Rope/Sled Work
Saturday – Deadlift + Conditioning + Posterior Chain and Core Accessory
Optional – Bike Erg
Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
30 Banded Good Mornings
20 Banded Face Pulls
30 Air Squats
A.
Back Squat
Sets 1-5: 3 reps @ 80-82%
Set 6: MAX reps @ 70%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 78%
Set 4: 81%
Sets 5 and 6: 84%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Sets 1-2: 85%
Sets 3-4: 88%
Sets 5-6: 91%
C.
Complete five rounds for time of:
5 Overhead Squats (185/135 lbs)
10 Front Rack Kettlebell Lunges (50/35 lbs)
15 Pull Ups
D.
Three sets of:
Single Leg Glute Bridges x 10-12 reps each side
Rest as needed
Athlete Notes:
Today we’re throwing a little classic CrossFit triplet at you. The combo of Overhead Squats, Lunges, and Pull-Ups are going to smoke your legs and shoulders. That said, you might as well go fast before they burnout! For the overhead squats we’re looking for these to be unbroken. After those you’ll move into the 10 lunges which again we expect to be unbroken. You should pick a weight that allows you to do this. The final movement is pull-ups. We don’t go standard chin over bar very often so this is a great opportunity to work on your cycle speed with this movement. Crank those out quickly, take a couple breaths, then get your hands right back on the barbell.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Option
Every 7 minutes, for 35 minutes (5 sets):
5 Sandbag Cleans (150/100 lbs)
30/22 Calorie Row or Ski
5 Sandbag Cleans (150/100 lbs)
30/22 Calorie Bike
Strongman Option
Four sets of:
Sandbag Bear Hug Hold x 60-90 seconds
Rest as needed