New Programming Cycle
Training Cycle Template
Cycle Dates: Monday 05.08.17 – Sunday 07.23.17
Cycle Goals:
- Strength Focus: Develop overall strength in the squat (front & back), deadlift, & bench press.
- One dedicated Olympic lifting day per week (Wednesdays). Rotate weekly between snatch and clean & jerk, and alternate exposures between heavy and technique work.
- Gymnastics Skill Focus: Post WOD accessory working on focused gymnastic skill work.
Example Weekly Breakdown
Monday: Squat + WOD
Tuesday: WOD + Core Work
Wednesday: Olympic Lift + WOD
Thursday: WOD + Gymnastics Skill Work
Friday: Deadlift + WOD (Deadlift day will alternate between Friday and Sunday)
Saturday: WOD
Sunday: Bench Press + WOD (Bench Press day will alternate between Sunday and Friday)
Squat Cycle
4 total working sets of squats each Monday (2 sets front squat + 2 sets back squat). Alternating exposures between light, moderate, and heavy. Percentages based off of 3 rep max or heavy triple benchmark. Will complete three cycles through the exposures below adding 5-10# each time through.
Light – 2 x 7 @ 70-75%
Moderate – 2 x 5 @ 80-85%
Heavy – 2 x 3 @ 90-95%
Deadlift Cycle
3 total working sets of deadlifts each week. Alternating exposures between light, moderate, and heavy. Percentages based off of 3 rep max or heavy triple benchmark. Will complete three cycles through the exposures below adding 5-10# each time through.
Light – 3 x 7 @ 70-75%
Moderate – 3 x 5 @ 80-85%
Heavy – 3 x 3 @ 90-95%
Bench Press Cycle
3 total working sets of push press each week. Alternating exposures between light, moderate, and heavy. Percentages based off of 3 rep max or heavy triple benchmark. Will complete three cycles through the exposures below adding 5-10# each time through.
Light – 3 x 7 @ 70-75%
Moderate – 3 x 5 @ 80-85%
Heavy – 3 x 3 @ 90-95%
