New Cycle…. New Layout!
6 Points of Injury Prevention:
- Rest at least (2 days per week)
- Sleep 6-8 hours per night
- Eat well all day, everyday. You cannot out train a bad diet. Limit sugars and processed foods.
- Look at the workout the day before. Do not come in blind, come in prepared for the days workout. You will get more out of it and be better prepared for what is asked of you.
- Leave at minimum 15 mins on either side of your hour of training for some additional stretching.
- Scale and Modify when you need to. Never allow your ego to choose your movements or load your bar. Ask a coach when in doubt.
- 12th State Test #10
12 Power Cleans (155/105)
- 12th State Test #5
Clean and Jerk (95/65)
Wallballs (20/14) (10′)
- “The Founders Day Challenge”: Details TBA but please sign up early! 🙂 SIGN UP HERE
Click the above link to read up on the paths!
Summary – Your focus on this cycle will be on the main lifts on Tuesday (Front Squats & Back Squats) and Wednesday (Push Press & Push Jerk) . You need to have a current 1RM Front Squat and 1RM Push Press in order to successfully complete this cycle. If you have a number that is old, make sure you can honestly hit it, if not, take 90% of your old 1RM and work off of that.
Monday: Clean and Jerk – 4 Week progression with your test week landing on WEEK 3. (1RM) Week 4 will be a deload week for the clean and jerk. Knowledge
Tuesday: Push Press & Push Jerk – 4 Week Progression with your test week landing on Week 3. (Max Reps @ 95%) Week 4 will be a deload week for the push press and the push jerk. Knowledge
Week 1: E2MOM x 6 (3 sets of push press / 3 sets of push Jerk) In this series you will perform 3 sets of climbing push press followed by 3 sets of climbing push jerks. Final set of push press & push jerks are max reps @ that weight
Push Press: (65%x5, 75%x5, 85%xMax Reps)
Push Jerk: (Increase weights as perscribed) 5-10lbs up on all percentages (based off of push press) (65%+(5-10lbs) x5), (75%+(5-10lbs) x5), (85%+(5-10lbs) x Max Reps)
Wednesday: Front Squat & Back Squat – 4 Week Progression with your test week landing on WEEK 3. (Max Reps @ 95%) Week 4 will be a deload week for the front squat and the back squat. Knowledge . How to properly execute this cycle:
Week 1: E2MOM x 6 (3 sets of front squat / 3 sets of back squat) In this series you will perform 3 sets of climbing front squats followed by 3 sets of climbing back squats. Final set of back squats are max reps @ that weight
Front Squat: (65%x5, 75%x5, 85%x5)
Back Squat: (Increase weights as prescribed) 10-20lbs up on all percentages (based off of front squat) (65%+(10-20lbs) x5), (75%+(10-20lbs) x5), (85%+(10-20lbs) x Max Reps),
Friday: Snatch & OHS – 4 Week Progression with your test week landing on Week 3. (1RM) Week 4 will be a deload week for the Snatch Cycling. Knowledge
Summary – Your focus will be VERY similar to comp in that you will have the same Primary lift for that day. I.e. if the competition path is snatching so will you guys. Where we will modify your training, is making sure just like last cycle that you have an accessory movement to go along with that primary lift. This will be for every lift other than our Snatches on Friday. We will have you all focus on this lift without any distractions or accessory movements. It would be highly beneficial for you to already have a 1RM Front Squat and 1RM Push Press. If not, no worries, a coach can help guide you to a good starting weight for the cycle.
Monday: Power Clean and Jerk – 4 Week progression with your test week landing on WEEK 3. (1RM) Week 4 will be a deload week for the clean and jerk.
Tuesday: Push Press – 4 Week Progression with your test week landing on WEEK 3. (Max Reps @ 95%) Week 4 will be a deload week for the push press
Week 1: Superset E2MOM x 6 (3 sets of push press supersetted with chin ups -3 sets of chin ups)
Push Press: (65%x5, 75%x5, 85%xMax Reps)
Chin Ups: 1×10, 1×8, 1x Max Reps @ body-weight *weight sets of 10 & 8 if needed
Wednesday: Front Squat – 4 Week Progression with your test week landing on WEEK 3. (Max Reps @ 95%) Week 4 will be a deload week for the front squat. Knowledge . How to properly execute this cycle:
Week 1: Superset E2MOM x 6 (3 sets of push press supersetted with RDLS – 3 sets of RDLs)
Front Squat (65%x5, 75%x5, 85%x Max Reps)
DB RDLs 3x (10-12 reps)
Friday: Snatches – 4 Week Progression with no test week for this movement. We will work on the technique of the Snatch for 4 weeks, with the focus being an increased understanding and comfort with this movement.
Summary – Your focus as usual will be on getting the blood pumping, the heart rate elevated, and burning additional calories in your first conditioning piece. Your first conditioning piece prior to the metcon is meant to help you with a few things, and just as a reminder here they are:
- Prime you for the metcon: push yourself to get a good first workout but do not spend all of your resources on part 1. The more you continue to do the additional conditioning the more comfortable you will get with your pacing. I.e. fitness is NOT meant to crush your soul so badly that you cannot metcon after. Scale and modify reps as needed.
- Get in additional time/reps on cyclical/monostructrural movements (I.e: running, rowing, biking, etc….) the reason these things are such a large part of our training in part 1 is mainly in part because of their simple effectiveness. It is hard to hop off of a rower, bike, or come in off of a run not winded, that increased intensity will turn into higher levels of calories burned during a session. (Reminder: you have to push for the intensity in order to get the results.)
- Work on basics for gymnastics, bodyweight movements. You will see squats, sit-ups, push-ups, wall walks and other basic gymnastics movements introduced into fitness in order to get you additional reps in order to build up your confidence and strength with these movements and their later progressions that you see in the metcon, (HSPU, Ring Dips, Muscle Ups, Pull-ups….)
- Work on basics for weightlifting movements. You will see kettle bell swings, dumbbell work, and other lifting basics sprinkled into the fitness workouts, in order to increase your comfort under load. A majority of the movements are great accessory movements that go along with the primary lifts you will see in “Sport” or “Comp”