Rest
Tomorrow will start the 2nd 4-week phase, this time training specifically for the Next Level Invitational CrossFitter Decathlon. It will be fairly consistent int/vol until the last week which will be taper and focus on neural activation.
103010
AM:
A1: Front Squat @ 30X1; 6 sets of 3; 1:00 rest
A2: Bench Press @ 30X1: 6 sets of 3; 1:00 rest
A3: Power Clean; 6 sets of 1; 3:00 rest
B1: 22 unbroken kipping pullups x 5; 45 second rest
B2: 14 unbroken kipping HSPU x 5; 45 second rest
C: 25 GHD Situps x 5; 45 second rest
PM:
5 rounds
30 unbroken wallballs
500m Row @ 95%
3:00m rest
A1: Front Squat @ 30X1; 6 sets of 3; 1:00 rest
A2: Bench Press @ 30X1: 6 sets of 3; 1:00 rest
A3: Power Clean; 6 sets of 1; 3:00 rest
B1: 22 unbroken kipping pullups x 5; 45 second rest
B2: 14 unbroken kipping HSPU x 5; 45 second rest
C: 25 GHD Situps x 5; 45 second rest
PM:
5 rounds
30 unbroken wallballs
500m Row @ 95%
3:00m rest
102910
AM:
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest
PM:
Row easy 1000m
Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds
4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest
PM:
Row easy 1000m
Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds
4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest
102810
For time:
5 rounds of:
10 Hang powercleans @ 135
15 Burpees
20 Toes to Bar
This is a test. Go hard.
5 rounds of:
10 Hang powercleans @ 135
15 Burpees
20 Toes to Bar
This is a test. Go hard.
102610
AM:
6 rounds of
1 powerclean (for load) + 4 burpees (speed)
rest 60 seconds
rest 5 minutes
6 rounds of:
1 powersnatch (for load) + max rower watts in 4 strokes
rest 60 seconds
rest 5 minutes
3 rounds of:
8 clapping pushups (max effort)
12 explosive box jumps (max effort)
45 second rest
PM:
A1: 9.9.9 Pullup complex x 4; 90 seconds
A2: 5.5.5 Press complex x 4; 90 seconds
B: Jumping Squats with #45 Barbell AMRAP in 1 min x 3; 2 min rest
pullup complex: deadhang, ctb, cob
press complex: press, push press, push jerk
6 rounds of
1 powerclean (for load) + 4 burpees (speed)
rest 60 seconds
rest 5 minutes
6 rounds of:
1 powersnatch (for load) + max rower watts in 4 strokes
rest 60 seconds
rest 5 minutes
3 rounds of:
8 clapping pushups (max effort)
12 explosive box jumps (max effort)
45 second rest
PM:
A1: 9.9.9 Pullup complex x 4; 90 seconds
A2: 5.5.5 Press complex x 4; 90 seconds
B: Jumping Squats with #45 Barbell AMRAP in 1 min x 3; 2 min rest
pullup complex: deadhang, ctb, cob
press complex: press, push press, push jerk
102510
AM
A1: Deadlift: 2, 2, 2, 2, 2; 2 min
A2: Split Jerk: 1, 1, 1, 1, 1; 2 min
B: Weighted Pullup: 5, 4, 3, 2, 1: 2 min
PM
5 rounds @ full intensity of:
15 unbroken CTB pullups
25 unbroken wall balls
35 unbroken doubleunders
350m Row
rest 4 minutes b/t rounds
A1: Deadlift: 2, 2, 2, 2, 2; 2 min
A2: Split Jerk: 1, 1, 1, 1, 1; 2 min
B: Weighted Pullup: 5, 4, 3, 2, 1: 2 min
PM
5 rounds @ full intensity of:
15 unbroken CTB pullups
25 unbroken wall balls
35 unbroken doubleunders
350m Row
rest 4 minutes b/t rounds
102410
Rest Day.
Tomorrow starts a 6 day hard week. Prepare. Eat well. It will be followed by 2 days rest and an easier week.
Schedule:
Mon: Double
Tue: Double
Wed: Single
Thur: Single
Fri: Double
Sat: Single
Tomorrow starts a 6 day hard week. Prepare. Eat well. It will be followed by 2 days rest and an easier week.
Schedule:
Mon: Double
Tue: Double
Wed: Single
Thur: Single
Fri: Double
Sat: Single
102310
A1: 800m Run @ 85% x 3; rest half of work.
A2: 1000m Row @ 85% x 3; rest half of work.
B1: Deadhang Pullups w/ 25lbs hung AMRAP (-1) x 6; 1 min rest
B2: Handstand Pushups AMRAP (-1) x 6; 1 min rest
Notes:
B1: After set 3 do unweighted deadhangs. Ladies do regular deadhangs the whole time or use band as necessary.
B2: Scale as needed.
A2: 1000m Row @ 85% x 3; rest half of work.
B1: Deadhang Pullups w/ 25lbs hung AMRAP (-1) x 6; 1 min rest
B2: Handstand Pushups AMRAP (-1) x 6; 1 min rest
Notes:
B1: After set 3 do unweighted deadhangs. Ladies do regular deadhangs the whole time or use band as necessary.
B2: Scale as needed.
102210
Build to a heavy single in power snatch.
Power Snatch breathing ladder @ (95/75)
1 power snatch, put the weight down, one deep breath.
2 unbroken power snatches, put the weight down, two deep breaths.
3 unbroken power snatches, put the weight down, three deep breaths...
and so on, until you can't make the reps unbroken.
Rest 5 minutes
Repeat @ (75, 55)
Power Snatch breathing ladder @ (95/75)
1 power snatch, put the weight down, one deep breath.
2 unbroken power snatches, put the weight down, two deep breaths.
3 unbroken power snatches, put the weight down, three deep breaths...
and so on, until you can't make the reps unbroken.
Rest 5 minutes
Repeat @ (75, 55)
102110
AM:
A1: High Bar Back Squat @ 30X1; 6, 6, 6, 6, 6; 1:30 rest
A2: Bench Press @ 30X1: 4, 4, 4, 4, 4; 1:30 rest
A3: Weighted Pullup @ 20X1; 2, 2, 2, 2, 2; 3:00 rest
B1: 18 unbroken kipping pullups x 4; 45 second rest
B2: 12 unbroken kipping HSPU x 4; 45 second rest
C: 20 GHD Situps x 5; 45 second rest
PM:
500m Row @ 85% x 5; 1:30 rest
"If one communication needs to be made regarding the weekly schedule, it is this: do not regard any of the schedules on the opposite page, your own schedule, or anyone else’s, as some sort of divine gospel. If an athlete looks tired and feels tired, she is probably tired, irrespective of whether she has finished all ten bench presses or performed every one of the pre-mandated special endurance runs. There is absolutely no reason to “just finish this set” or “give it one last push;” the athlete has much more to lose by overstretching her capacity than to gain by running another 150 metres.
Another common error is postponing work that was not completed. That is, if Sally did not finish all twenty of her starts, she will simply do more of them the next day, or the next high intensity day. Unfortunately, Sally, just like any other human, has a finite capacity for exercise, a finite amount of energy. If she was unable to complete the work one day, there was a reason: she did not have the necessary energy! Once a day is gone, it is gone; Sally and her coach must simply cut their losses and move on."
Charlie Francis, Key Concepts
This obviously applies to all athletes.
A1: High Bar Back Squat @ 30X1; 6, 6, 6, 6, 6; 1:30 rest
A2: Bench Press @ 30X1: 4, 4, 4, 4, 4; 1:30 rest
A3: Weighted Pullup @ 20X1; 2, 2, 2, 2, 2; 3:00 rest
B1: 18 unbroken kipping pullups x 4; 45 second rest
B2: 12 unbroken kipping HSPU x 4; 45 second rest
C: 20 GHD Situps x 5; 45 second rest
PM:
500m Row @ 85% x 5; 1:30 rest
"If one communication needs to be made regarding the weekly schedule, it is this: do not regard any of the schedules on the opposite page, your own schedule, or anyone else’s, as some sort of divine gospel. If an athlete looks tired and feels tired, she is probably tired, irrespective of whether she has finished all ten bench presses or performed every one of the pre-mandated special endurance runs. There is absolutely no reason to “just finish this set” or “give it one last push;” the athlete has much more to lose by overstretching her capacity than to gain by running another 150 metres.
Another common error is postponing work that was not completed. That is, if Sally did not finish all twenty of her starts, she will simply do more of them the next day, or the next high intensity day. Unfortunately, Sally, just like any other human, has a finite capacity for exercise, a finite amount of energy. If she was unable to complete the work one day, there was a reason: she did not have the necessary energy! Once a day is gone, it is gone; Sally and her coach must simply cut their losses and move on."
Charlie Francis, Key Concepts
This obviously applies to all athletes.
101910
Find one rep max thruster in 10 minutes
Take 50% of this weight and do:
20 Thrusters
250m Row
Rest 3 minutes
15 Thrusters
200m Row
Rest 2 min
10 Thrusters
150m Row
Rest 1 min
5 thrusters
100m Row
rest 10 minutes
x 2
Row easy 10 minutes as cool down
Take 50% of this weight and do:
20 Thrusters
250m Row
Rest 3 minutes
15 Thrusters
200m Row
Rest 2 min
10 Thrusters
150m Row
Rest 1 min
5 thrusters
100m Row
rest 10 minutes
x 2
Row easy 10 minutes as cool down
101810
A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 8.8.8 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 15 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 20 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 40 second static hold, against a wall if necessary.
A2: Pullups 8.8.8 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 15 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 20 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 40 second static hold, against a wall if necessary.
101710
Pick a skill you KNOW you are not good at, practice for 10 minutes.
ie. muscleups, running drills, handstands, overhead squats, doubleunders, pistols...
AM:
A1: Clean Grip Deadlift @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Press @ 20X1: 6, 6, 6, 6; ; 2 min rest
B1: 15 unbroken kipping pullups x 4; 45 second rest
B2: 10 unbroken kipping HSPU x 4; 45 second rest
C: 15 GHD Situps x 5; 1 min rest
PM:
500m Row @ 85% x 4; 2 min rest
ie. muscleups, running drills, handstands, overhead squats, doubleunders, pistols...
AM:
A1: Clean Grip Deadlift @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Press @ 20X1: 6, 6, 6, 6; ; 2 min rest
B1: 15 unbroken kipping pullups x 4; 45 second rest
B2: 10 unbroken kipping HSPU x 4; 45 second rest
C: 15 GHD Situps x 5; 1 min rest
PM:
500m Row @ 85% x 4; 2 min rest
101510
Ring handstand practice for 15 minutes (yeah, that means get up on those rings and try to do some handstands. If you have the fear, overcome it.) During the same time accumulate 40 pistols, try to go free standing, use support if you need to.
A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest
4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest
followed by:
3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest
On squat box jumps use a higher box if you want.
A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest
4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest
followed by:
3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest
On squat box jumps use a higher box if you want.
101410
(a)AMRAP power snatches @ #75/50 in 1 min
rest 1 min
(b)AMRAP doubleunders in 1 min
rest 1 min
(c)AMRAP pushpress @ #75/50 in 1 min
rest 1 min
(d)AMRAP row meters in 1 min
rest 3 min
x 5
Note reps of each round.
Add all like reps for a score in each exercise (a1+a2+a3+a4+a5 = total power snatch score).
Note each exercise total.
Goal is to make each succeeding round have more reps. So if I did 20 power snatches my first round, I'd try to beat that on my second round. And so on. This will teach good pacing. Learn the point where you can maintain.
rest 1 min
(b)AMRAP doubleunders in 1 min
rest 1 min
(c)AMRAP pushpress @ #75/50 in 1 min
rest 1 min
(d)AMRAP row meters in 1 min
rest 3 min
x 5
Note reps of each round.
Add all like reps for a score in each exercise (a1+a2+a3+a4+a5 = total power snatch score).
Note each exercise total.
Goal is to make each succeeding round have more reps. So if I did 20 power snatches my first round, I'd try to beat that on my second round. And so on. This will teach good pacing. Learn the point where you can maintain.
101310
A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
101110
AM:
Row 1000m x 5; rest same as work
OR
Run 800m x 5; rest same as work
PM:
A1: Muscleups; 10 sets of 4; 10 sec
A2: Front Squat @ 30X1; 10 sets of 2; 2 min rest
B: Accumulate 3 min of L-sit in as few sets as possible
Use moderate to heavy weight on front squat but don't go close to failure.
Last high(er) volume day. Rest day tomorrow.
Row 1000m x 5; rest same as work
OR
Run 800m x 5; rest same as work
PM:
A1: Muscleups; 10 sets of 4; 10 sec
A2: Front Squat @ 30X1; 10 sets of 2; 2 min rest
B: Accumulate 3 min of L-sit in as few sets as possible
Use moderate to heavy weight on front squat but don't go close to failure.
Last high(er) volume day. Rest day tomorrow.
101010
Take 5 minutes to build to a moderately heavy snatch around 80% of 1RM - the goal is bodyweight.
Snatch that weight on the minute for up to 10 minutes, or until you miss. (if you miss on your second minute, that's it... move on... the goal is to focus on each rep, and make each one count)
Success is completing the entire 10 minutes.
rest 2 minutes
Take the same weight and do 1 snatch balance on the minute for 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
rest 2 minutes
Take the same weight and do 1 overhead squat on the minute for up to 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
If you missed on anything, practice for an additional 10 minutes on your weakness. Get a video camera and post some links to your lifts so I can help you.
If you were successful, and you used bodyweight-on-bar or close to it, you're done.
If you were successful but the weight was too easy because technique forced you to work light, build to a heavy single on OHS and do it for 5 singles with 2 minutes between each lift.
Snatch that weight on the minute for up to 10 minutes, or until you miss. (if you miss on your second minute, that's it... move on... the goal is to focus on each rep, and make each one count)
Success is completing the entire 10 minutes.
rest 2 minutes
Take the same weight and do 1 snatch balance on the minute for 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
rest 2 minutes
Take the same weight and do 1 overhead squat on the minute for up to 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
If you missed on anything, practice for an additional 10 minutes on your weakness. Get a video camera and post some links to your lifts so I can help you.
If you were successful, and you used bodyweight-on-bar or close to it, you're done.
If you were successful but the weight was too easy because technique forced you to work light, build to a heavy single on OHS and do it for 5 singles with 2 minutes between each lift.
100910
A1: Backsquat @ 2020; 10 reps x 4; Bodyweight on bar; 1 min rest
A2: Bench Press @ 2020; 10 reps x 4; .75x Bodyweight on bar; 1 min rest
B1: Air Squat @ 1010; 50 reps x 2; 1 min rest
B2: Pushup @ 1010; 25 reps x 2; 1 min rest
C1: Supine Ring Rows @ 10X1; AMRAP (-2) x 4; 1 min rest
C2: Hip Extension @ 10x1; 20 reps x 4; 1 min rest
A1 and A2 are done in a circuit, alternating. Same with B1 & B2. And C1 & C2.
The number following the exercise is the tempo.
2020 = 2 second descent, 0 second hold in bottom, 2 second ascent, 0 hold in bottom. First number ALWAYS represents the descending portion. So if I had pullups @ 1020, it would be a 1 second descent, 2 second ascent. Get it?
If you see an X in the tempo it means explode out from the bottom. Supine ring rows, for example, would be a 1 second descent, 0 second hold in the bottom, explode up, 1 second hold at top.
Any minus symbols after an AMRAP is the number of reps before failure. (-2) is two reps before muscular failure.
A2: Bench Press @ 2020; 10 reps x 4; .75x Bodyweight on bar; 1 min rest
B1: Air Squat @ 1010; 50 reps x 2; 1 min rest
B2: Pushup @ 1010; 25 reps x 2; 1 min rest
C1: Supine Ring Rows @ 10X1; AMRAP (-2) x 4; 1 min rest
C2: Hip Extension @ 10x1; 20 reps x 4; 1 min rest
A1 and A2 are done in a circuit, alternating. Same with B1 & B2. And C1 & C2.
The number following the exercise is the tempo.
2020 = 2 second descent, 0 second hold in bottom, 2 second ascent, 0 hold in bottom. First number ALWAYS represents the descending portion. So if I had pullups @ 1020, it would be a 1 second descent, 2 second ascent. Get it?
If you see an X in the tempo it means explode out from the bottom. Supine ring rows, for example, would be a 1 second descent, 0 second hold in the bottom, explode up, 1 second hold at top.
Any minus symbols after an AMRAP is the number of reps before failure. (-2) is two reps before muscular failure.
100710
The problem with a generic programming protocol is that it does not address individual needs. Every athlete is different, and requires different factors in training, nutrition, and rest. So I urge you to be objective when you analyze yourself. Some people work very well with high volume, others with high intensity... some people are prone to adrenal fatigue, or get sick/injured quickly when they start to over-reach. The point is, you have to be aware. You CANNOT rely on someone else 100%, you have to take your training into your own hands. So if I program something, and it feels like way to much, comment on it and don't be afraid to change it to suit your own needs. For the most part, however, I highly recommend following this RXd - as I'm constantly trying to play with variables that should accommodate MOST people.
My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.
Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.
Then:
5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min
Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.
Rest 5 - 10 minutes
Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.
Tomorrow is a rest day.
My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.
Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.
Then:
5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min
Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.
Rest 5 - 10 minutes
Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.
Tomorrow is a rest day.
100610
AM:
A1: Powerclean; 5, 5, 5, 5, 5; 30 sec rest
A2: Push Press; 5, 5, 5, 5, 5; 3 min rest
You can use 1 bar or 2, however you want to set it up. Stick to the rest intervals. Do not hit failure on any sets.
Rest 4 hours minimum. Make sure to eat a fairly balanced meal that includes extra protein.
5 rounds of:
1000m row at 75%
30 ring pushups (stop before failure - can sub regular pushups if needed)
Rest 2:30
A1: Powerclean; 5, 5, 5, 5, 5; 30 sec rest
A2: Push Press; 5, 5, 5, 5, 5; 3 min rest
You can use 1 bar or 2, however you want to set it up. Stick to the rest intervals. Do not hit failure on any sets.
Rest 4 hours minimum. Make sure to eat a fairly balanced meal that includes extra protein.
5 rounds of:
1000m row at 75%
30 ring pushups (stop before failure - can sub regular pushups if needed)
Rest 2:30
100510
Alright, it's been a month. Hopefully you've had some good training from another source.
I'm going to be posting an 8 week cycle with weekly periodization for an intermediate athlete. It will taper at the end and culminate with a test. It would be nice to get some feedback from anyone following this cycle. Without feedback it will be hard for me to gauge the recovery requirements as I'm not following this myself.
3 on 1 off.
H = High
M = Medium
L = Low
V = Volume
I = Intensity
Approx schedule:
Week 1: HV, LI
Week 2: MV, MI
Week 3: MV, MI
Week 4: HV, HI
Week 5: LV, LI
Week 6: MV, HI
Week 7: MV, LI
Week 8: LV, HI
2 Day test.
AM:
A: Snatch or OHS: 10 sets of 3 @ 60% to 70%; 2 min active rest
B1: Ring HSPU or HSPU: 10 sets of 3; 1 min rest
B2: Weighted Pullups: 10 sets of 3; 1 min rest
Pick a weight for the pullups that allows 3 easy reps on first set. Stay at the same weight for all.
PM:
L-sit and Handstand warmup.
Rounds/reps in 3 minutes @ 75% intensity of:
21 doubleunders
15 burpees
9 thrusters @ .5x BW
3 min rest
x 4
This should be easily paced. Each 3 minute work interval should yield the same number of rounds/reps.
I'm going to be posting an 8 week cycle with weekly periodization for an intermediate athlete. It will taper at the end and culminate with a test. It would be nice to get some feedback from anyone following this cycle. Without feedback it will be hard for me to gauge the recovery requirements as I'm not following this myself.
3 on 1 off.
H = High
M = Medium
L = Low
V = Volume
I = Intensity
Approx schedule:
Week 1: HV, LI
Week 2: MV, MI
Week 3: MV, MI
Week 4: HV, HI
Week 5: LV, LI
Week 6: MV, HI
Week 7: MV, LI
Week 8: LV, HI
2 Day test.
AM:
A: Snatch or OHS: 10 sets of 3 @ 60% to 70%; 2 min active rest
B1: Ring HSPU or HSPU: 10 sets of 3; 1 min rest
B2: Weighted Pullups: 10 sets of 3; 1 min rest
Pick a weight for the pullups that allows 3 easy reps on first set. Stay at the same weight for all.
PM:
L-sit and Handstand warmup.
Rounds/reps in 3 minutes @ 75% intensity of:
21 doubleunders
15 burpees
9 thrusters @ .5x BW
3 min rest
x 4
This should be easily paced. Each 3 minute work interval should yield the same number of rounds/reps.
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