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Wednesday
Apr302014

June 9 - August 3, 2014


Training Cycle Template

Training Cycle Dates: M 6/9 - Su 7/20
Crush Week: M 7/21 - Su 7/27
Back Off/Transition Week: M 7/28 - Su 8/3 

Monday: Press | WOD

Fitness 3x5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

Tuesday: Rest Day

Wednesday:  Clean and Jerk | Front Squat | Optional DIY Cashout

Fitness
Clean and Jerk: Position focused complexes
Front Squat: 3x5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Clean and Jerk: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Front Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Thursday:  Gymnastics-based WOD (HSPU, Kipping Pull Up, Muscle Ups, Toes to Bar)

Friday: Rest Day

Saturday: Snatch | Back Squat | Optional DIY Cashout

Fitness
Snatch: Position focused complexes
Squat: 3x5 Linear Progression. If there’s still time on the clock then do an additional set.

Performance
Snatch: Max effort then back-off percentage work. (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)
Back Squat: Use a hypothetical max of 105% of your previous max. Wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4, 82.5%x2x4, 85%x2x4, wk6 1RM test warm up to 85% of a heavy single, then 90%x1, 95%x1, 100%x1, 105%x1, 105% + if still moving. Rest 2 minutes between all sets. 

Sunday: Power Clean and Push Jerk or Deadlift | WOD

Deadlift: 4x2 Linear Progression. Start at 10-20lbs less than your 3x3 weight.
Power Clean and Push Jerk: 80%x2x5 (Buy in: 1.25x of bodyweight for men, 1x of bodyweight for women)

Competitions/Events:

Hail to the Queen: July 7
Subway Series | Long Island City: August 3
Subway Series | CrossFit Queens: August 10
Subway Series | CrossFit Virtuosity: August 17
Subway Series | CrossFit South Brooklyn: August 24

 

Monday
Apr142014

April 14 - June 8, 2014

Training Cycle Template

Training Cycle Dates: M 4/14 - Su 5/25
Crush Week: M 5/26 - Su 6/1
Back Off/Transition Week: M 6/2 - Su 6/8

Training Cycle Template

  • Monday:  Bench Press + WOD
    Fitness 3x5 LP

    Performance wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.
  • Tuesday: Rest Day

  • Wednesday:  Snatch + Back Squat
    Fitness 
    Snatch: Position focused complexes
    Back Squat 3x5 LP

    Performance
    Snatch: Full lift then back off reps
    Back Squat (High Bar Bias) wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.
  • Thursday:  WOD gymnastics based

  • Friday: Rest Day

  • Saturday: Clean & Jerk + FSQ
    Fitness 
    C&J - Position focused complexes
    Front Squat 3x5 LP

    Performance
    C&J - Full lift then back off reps
    Front Squat wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.
  • Sunday: Deadlift (Fitness) or Power Snatch (Performance) + WOD
    Fitness 
    Deadlift 1x5 LP

    Performance
    Power Snatch 85%x2x5 (use 85% of this week's best snatch)

*Note* Performance is seeing a bit of a volume shock this cycle...brace yourselves. Avoid taking more than the prescribed rest. 


Competitions/Events

Mayhem In the Meadowlands: Sa 5/3
Brooklyn Half Marathon: Sa 5/17
Memorial Day Muprh: M 5/26
CrossFit North East Regionals: F 5/30 - Su 6/1
Spartan Race:
 Su 5/31