New Programming Cycle
Training Cycle Template
Cycle Dates: Monday 08.07.17 – Sunday 10.08.17
Cycle Goals:
- Olympic Lifting: Structured olympic lifting progression focusing on snatch and clean & jerk every Wednesday (see details below).
- Strength Work: Mondays will be squat days alternating weekly between back squat, front squat, and overhead squat with increasing load and decreasing reps. Fridays will be snatch/clean pulls (every other week), increasing in load over the course of the cycle. Sundays will be pressing days alternating between bench press and push press.
- Practice Day EMOM: One day per week will be dedicated to a lower intensity EMOM which will incorporate a high skill movement (gymnastics, barbell, etc) to allow for focused practice work.
Example Weekly Breakdown
Monday: Squat + WOD
Tuesday: WOD
Wednesday: Olympic Lifting EMOM + Burner WOD
Thursday: Skill Work + Practice Day EMOM
Friday: Snatch Pull/Clean Pull (every other week) + WOD
Saturday: WOD
Sunday: Bench Press or Push Press + WOD
Olympic Lifting Progression
Snatch and Clean & Jerk EMOMs will be on Wednesday based on the structure below. First three weeks will be Power Snatch and Power Clean & Push Jerk. Last six weeks will be Squat Snatch and Squat Clean & Split Jerk. Both power and squat progressions will be decreasing reps and increasing load over the 9 weeks.
Starting at 0:00…
8min EMOM:
Snatch Progression
Rest 3min…
Starting at 11:00…
8min EMOM:
Clean & Jerk Progression
Rest 3min…
From 22:00-30:00
Burner WOD / Stamina Builder
Squat Cycle
We will continue squatting on Monday and will alternate weekly between back squat, front squat and overhead squat. The rep scheme will follow the progression below.
Week 1-3: 3×5 (across)
Week 4-6: 5×3 (climbing)
Week 7-9: 6×1 (climbing)
Heavy Pull Cycle
Every other Friday will include 4 sets of heavy pulls (2 sets of snatch pulls and 2 sets of clean pulls). Percentages below are based on your heaviest snatch and heaviest clean (power or squat). Each subsequent week we will add 5-10# to the percentages. All sets should be overhand grip (not mixed grip), and all reps are singles (no touch and go).
1×3 Snatch Pull @ 80%
1×3 Snatch Pull @ 90%
1×3 Clean Pull @ 80%
1×3 Clean Pull @ 90%
Push Press / Bench Press
Sundays will be press days alternating between push press and bench press. The rep scheme will follow the same progression as the squats (shown below).
Week 1-2: 3×5 (across)
Week 3: Off
Week 4-5: 5×3 (climbing)
Week 6: Off
Week 7-8: 6×1 (climbing)
Week 9: Off
