Our Upcoming Cycle
The intention of these next eight weeks is to target particular movements while still biasing general fitness as the overarching goal of training.
Cycle Dates: Monday 9/21- Saturday 11/28
* You may notice that this is 10 weeks, I am away for a weekend (10/15-10/19) for a course in Seattle. Meaning that we wont have class on the Friday(10/16) or Monday(10/19)so we will be taking a break from this cycle for those two weeks and play with some other movements.
Cycle Goals: Add variety to our barbell strength training
Have one dedicated conditioning day each week
Incorporate more gymnastic strength training
Monday: Bench Press + Deadlift + Conditioning
Wednesday : Squat + Conditioning
Friday: Snatch + Gymnastics strength + Conditioning
Saturday: Conditioning. No dedicated lift, with Clean and Jerk bias
For some of you that want the down and dirty details of the cycle here you go!
Bench Cycle
3×5 Linear Progression
Last exposure is a 3RM test
Deadlift Cycle
Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test
Squat Cycle
Goal is to add weight each week.
3×10 (start at about 55-60% your 3RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
If you have any questions about any of this please don’t hesitate to ask!
One last thing to note, is in week 1 we will be Squating Monday and Benching + Deadlifting Wednesday. This is due to the fact that our two new benches should arrive at some point tomorrow (Monday).
Onto Mondays work!
Strength: Backsquat
3×10
Conditioning: 7 Min AMRAP of:
12e OH Lunges
10 Burpees
6 Push ups
*Post loads and times to comments!