October 5, 2020 – Competition

Cycle Template 2020 Comp Blog October 5-November 29

The upcoming cycle from October 5 to November 29 will be the first phase of building toward the 2021 Open. This will be an opportunity for athletes to continue to develop their strength foundation and aerobic base. In the new cycle there will be a more focus on barbell cycling efficiency at varying loads while still having to perform higher skilled movements like muscle-ups and handstand walking. There will also be plenty of upper and lower body accessory options along with overhead stability and core strengthening work.

Monday:
Plyo
Hatch – Front Squat
Snatch Progression
Clean & Jerk Lower Body Accessory Work
Short & Fast Upside Down Gymnastic & Midline Conditioning
(Handstand Walk, ttb, GHD, Double Under etc)

Tuesday:
Hip & Shoulder Prep Protocol
Pressing – Bench/Overhead
Hatch – Back Squat
2-3 Intervals of 8-12 Minutes of Work
(20-40 minutes of total work)
Core and Stability Work

Wednesday:
Primer
Gymnastics + Barbell Cycling:
Vary Loading and Complexity
eg:
Every 6 minutes for 30 minutes (5 sets):
6 Bar Muscle Ups
5 Squat Cleans @ 60%
4 Burpee Bar Muscle Ups
3 Squat Cleans @ 80%
Single-Leg Squatting + Posterior Chain Accessory Work
Anterior Core Stability & Strengthening

Thursday: Swimming/Aerobic Restoration/Rest

Friday:
Overhead Mobility/Skill Transfer/Nose Breathing Progression
Hatch Front Squat
Snatch/Clean Progression
*Lighter and more positional work
Hatch Back Squat
Short and Intense Aerobic Intervals & Series
*allow for longer rest periods to keep intensity high
Unilateral Symmetry Work Lower
Bulgarian Split Squats; Barbell Loaded Lunges; Walking Lunges

Saturday:
Hip & Shoulder Prep Protocol
Gymnastics Skills
Strongman-Style Deadlift Progression
Concentric-Based Aerobic Endurance and/or Volume Accumulation Session
30-Minute EMOM, or Longer Aerobic Workout Comprised of Mostly Concentric Movements
Core Accessory Work (Carries)

Today’s work!

Movement Primer

Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up, step down)
5 Unweighted Box Jumps (jump up, step down)

Perform 5 weighted box jumps, immediatelly followed by 5 unweighted box jumps.

A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 75%
Rest 2 minutes between sets

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% of your 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

C.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 70-75%

D.
For time:
150 Double-Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
150 Double-Unders

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

E.
In the least amount of sets as possible complete:
75 Double Kettlebell Front Squats @ 2011 (16-24/12-16 kg)

The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.