03.31.14

Fitness
A. back squat X 5 X 3 @ 30X1; rest 2:00
B. weighted pull-ups X 5 X 3; rest 90 seconds (extra weight if over 8 strict pull-ups)
C1. single arm bench press X 5 X 3; rest 0 seconds
C2. hollow plank X 35 seconds X 3; rest 60 seconds

Performance
A. clean X 2 X 8 @ 60% EMOM
B. romanian deadlift @ 1020 X 10 X 3; rest 2:00
C. single arm DB or Kb row X 10 (each side) X 3; rest 90 seconds

Cycle 14.2 Objectives

Cycle 14.5 is a 10 week accumulation cycle for both the Fitness and Performance groups.  The general trend will be toward increasing volume in most areas.  Absolute intensity will be less than that of an intensification cycle.   Specific objectives include:

Fitness

• Assessing and addressing structural imbalances through bilateral and unilateral strength work.
• Using an incremental increase of volume of mixed and cyclic map work to build an aerobic base.
• Introduction and continuing refinement of Olympic lifting skills at low intensity to allow for later advanced progress (if desired) and the development of neuromuscular coordination in the present.
• Encourage personal advancements in strength-to-bodyweight ratios through lifestyle design coupled with training.
• Have fun!

Performance

• Increase left ventricle chamber size, mitochondrial enzymes and capillary density via an increase in volume of sub-maximal aerobic work (both mixed and cyclical).  This will support a higher volume of intense work in future intensification phases.  The number of eccentric contractions (the 'negative' phase of a movement) will be limited in this phase.
• Encourage increases in technical efficiency with the olympic lifts by using high volume, low-to-moderate intensity practice of the lifts and their variations.
• Increase structural balance and integrity (more unilateral work).  Higher volume with progression in basic movements (squat, hinge, push, pull).
• Maintain anaerobic power (no direct work until week 5).
• Have fun!

Generally, I divide cycles into 4 categories.  Below are the categories and a very general characterization of each-

accumulation phase=improvement of skill/systems

intensification phase=see what you can do with it (maxes, less volume, etc.)

pre-competition phase=refinement

competition phase=maintenance/peak performance

I do not use all of these all of the time or for everyone.  This is the art.

The works of Charles Poliquin and James FitzGerald have been of great value to me in the evolution of this approach.  

03.28.14

Fitness
Open 14.5 or appropriate version

Performance
Open 14.5
21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Burpees

03.27.14

Fitness
A. clean X 2 X 8 EMOM--light to moderate load
B. single arm KB/DB row X 8-10 (each side) X 3; rest 90 seconds
C1. ring superman X 6-8 seconds X 3; rest 0 seconds
C2. hollow plank X 30 seconds X 3; rest 75 seconds

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.26.14

Fitness
AMRAP in 10:00 @ 85%
run 200 meters
10 deadlifts @ 135/95
15 release push-ups

rest 5:00

for completion @ 85%
row 500/400
20 goblet squats @ 55/35
15 ring rows
15 box jumps @ 20 inches (all)-step down
20 goblet squats @ 55/35

Performance
A1. 5-10 CTB pull-ups X 4; rest 20 seconds
A2. L-sit X 6-8 seconds X 4; rest 20 seconds
A3. 8 pistols (alternating--4 each); rest 20 seconds
A4. row 500/400 meters X 4; rest 2:00

03.25.14

Fitness
A. front squat X 5-3-2; rest 2:00
B. split jerk from rack X 3 X 3; rest 90 seconds
C. accumulate 60 seconds in each position of 3-D plank; rest as needed-use rings if possible

Performance
3 sets @ 85-90%--kick (go really fast) the last 45 seconds
run 400 meters
10 burpee box jumps @ 24/20 (step-down)
15 ring rows
20 alternating lunges
15 KB swings @ 55/35
10 TTB
15 thrusters @ 45/25
rest 2:30 b/t sets

03.24.14

Fitness
A1. pull-ups X AMRAP-1 (12 max) X 4; rest 30 seconds--odd sets strict, even sets kipping ok if athlete has 3+ strict pull-ups
A2. L-sit X 6-10 seconds X 4; rest 30 seconds
A3. run 400 meters (odd sets) row 400 meters (even sets) X 4; rest 90 seconds

Performance
A. In 10 minutes, work up to a heavy 2 repetition power snatch.
B. back squat X 3 X 3; rest 2:00 (no more than 82% 1RM)
C. close grip bench press X 3 X 3; rest 2:00

03.21.14

Fitness
Open 14.4 or appropriate variation

Performance
Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

03.20.14

Fitness
A. 5 sets starting every 3 minutes w/a continuously running clock--
1-7 strict handstand push-ups
row 250/200
B. 20 strict toes-to-bar
C. run 1 mile @
60 % 1st 400
70% 2nd 400
80% 3rd 400
90% 4th 400

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.19.14

Fitness
A. hang snatch X 2 X 5; rest 75 seconds--speed focus
B. barbell bent over rows @ 1111 X 5-7 X 4; rest 75 seconds
C. ring superman roll outs X 3 X 5 (2 second pause @ bottom); rest 75 seconds

Performance
A1. 1-2 muscle-ups X 4; rest 30 seconds
A2. row 200 meters X 4; rest 90 seconds
B1. 1-7 strict HSPUs X 4; rest 30 seconds
B2. run 200 meters X 4; rest 90 seconds

03.18.14

Fitness
row 1,000/800 meters @ 75%
rest 3:00
AMRAP in 5:00 @ race pace
5 pull-ups
10 burpees
15 wall ball shots
rest 3:00
@ 75%
run 200 meters
10 wall walks
20 ring rows
100 meter KB carry @ 55/35
run 200 meters

Performance
AMRAP in 5:00 @ 85%
5 power cleans @ 135/95
10 burpees over the bar
15 wall ball shots
rest 3:00
for completion @ 70%
row 1,000 meters
run 1,000 meters
rest 3:00
AMRAP in 5:00 @ 85-90%
6 CTB pull-ups
30 double unders
bear crawl 1 lap

03.17.14

Fitness
A. back squat X 5 X 3; rest 2:00
B. close grip bench press X 5 X 3; rest 2:00
C1. 6-10 seconds of L-sit X 3; rest 20 seconds
C2. 20-30 seconds of hollow plank X 3; rest 60 seconds

Performance
A. In 10 minutes, work up to a heavy hang clean and jerk.
B. EMOM for 12 sets
odd sets=1-7 strict ring dips
even sets=1-5 strict toes-to-bar
C. accumulate 60 seconds in each position of  3-D plank (hollow, side, other side)

03.14.14

Fitness
Open 14.3 or variation

Performance
Open 14.3
Complete as many reps as possible in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

03.13.14

Fitness
A. power clean X 2 X 8 EMOM (moderate and fast--drop all reps)
B. archer ring rows X 6-8 X 5; rest 75 seconds
C. row 1,000 meters @ high aerobic w/ 10 second surge at the top of every minute

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.12.14

Fitness
@ 85% of MPE
AMRAP in 5:00
10 box step-ups @ 24/20
10 push-ups
10 russian swings @ 55/35
rest 3:00
AMRAP in 5:00
row 250 meters
then, w/time remaining…
10 sit-ups (butterfly)
30 running man jump rope reps
rest 3:00
AMRAP in 5:00
5 pull-ups
10 wall ball shots
run 200 meters

Performance
A. 1 muscle-up EMOM X 8
B1. run 800 meters @ 90%; rest run time
B2. row 800 meters @ 90%; rest row time
B3. run 800 meters @ 90%
E. accumulate 75 seconds in ring FLR

03.11.14

Fitness
A. front squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. L-sit X hard effort X 3; rest 30 seconds
B3. turkish get-ups X 3 each side X 3; rest 90 seconds

Performance
3 sets @ 85%
10 burpees w/no jump
10 pull-ups
10 box jumps @ 24/20 (step-down)
rest 2:00

3 sets @ 85%
8 STOH @ 95/65
12 lunge steps (alt)
16 sit-ups
rest 2:00

for completion @ 85%
row 500 meters
20 wall ball shots
10 power cleans @ 95/65
10 TTB
15 wall ball shots
5 power cleans @ 95/65
5 TTB

03.10.14

Fitness
A1. strict pull-ups X 3 X 5; rest 30 seconds
A2. ring push-ups @ 22X2 X AMRAP-1 X 5; rest 30 seconds
A3. run 200 meters X 5; rest 90 seconds
*student chooses grip on pull-ups--add weight if necessary

Performance
A. snatch X 2 X 6 EMOM @ 60%
B. In 10 minutes, work up to a heavy 3 repetition back squat (Not 3RM)
C. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds

03.07.14

Fitness

Open 14.2 or variation

Performance

Open 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats @ 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

03.06.14

Fitness
A. Back squat X 3-2-1; rest 2:00
B. Split jerk from rack X 3 X 4; rest 90 seconds
C. 4-D plank X 60 seconds each position; rest as needed

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.05.14

Fitness
A1. Belly-to-wall handstand hold X 20 seconds X 5; rest 30 seconds
A2. Ring rows X 6-10 X 5; rest 30 seconds
A3. Run 400 meters (odd sets)/row 500/400 meters (even sets); rest 90 seconds

Performance
A1. front lever progression X 8-10 seconds X 4; rest 30 seconds
A2. ring superman X 8-10 seconds X 4; rest 90 seconds
B. row 250 meters X 3; rest 45 seconds
C. run 200 meters X 3; rest 45 seconds

03.04.14

Fitness
A. Snatch X 2 X 4; rest 75 seconds
B1. 3-5 strict toes-to-bar X 4; rest 20 seconds
B2. Ring FLR X 20-30 seconds X 4; rest 60 seconds

Performance
3 sets @ 70-80-90%
row 300 meters
10 CTB pull-ups
15 wall ball shots (unbroken)
20 release push-ups
40 double unders
10 toes-to-bar
run 200 meters
rest 3:00 b/t sets

03.03.14

Fitness
4 sets @ 85% (change order each round)
Row 300 meters
10 thrusters @ 75/45
10 pull-ups
10 burpees
Run 200 meters
10 box step-ups @ 24/20
Rest 3:00 b/t sets

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1. handstand hold (belly-to-wall) X 20 seconds X 5; rest 30 seconds
B2. archer ring rows X 6-8 X 5; rest 90 seconds

02.28.14

Fitness
Open 14.1 or
AMRAP in 10 minutes
30 double unders
15 kettlebell swings @ 55/35

Performance
Open 14.1
AMRAP in 10 minutes
30 double unders
15 power snatches @ 75/55