October 6, 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!

Mobility and Activation

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Movement Primer
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg).

A.
In 10 minutes build to a 1-RM Barbell Z-Press

Followed by. . .

One set of:
Barbell Z-Press x 10 reps @ 55-65% of 1-RM

B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 2 minutes between sets

C.
Every 8 minutes, for 24 minutes (3 sets) for times:
Run 400 Meters or Row 500 Meters
20 Alternating Dumbbell Snatch (70-100/50-70 lbs)
20 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters or Row 500 Meters

Note times for each set.

D.
Three sets for quality of:
100-Foot Bearhug Sand Bag Carry (HEAVY)
20 GHD Sit-Ups
60 second Bear Hug Hold
Rest 60 seconds

*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a heavy load.