New Programming Cycle
Training Cycle Template
Cycle Dates: Monday 10.31.16 – Sunday 01.08.17
Cycle Goals:
- Olympic Lifting: Structured Olympic lifting progression every Wednesday similar to the last training cycle, this time focusing on Squat Clean and Shoulder-to-Overhead (details below). Snatch and Deadlift days will alternate weekly between Friday and Saturday.
- Strength Work: Mondays will be squat days alternating weekly between Back Squat and Front Squat. Deadlift days will alternate weekly between Friday and Saturday opposite the Snatch day. Both Squat and Deadlift days will be EMOM style with the focus being higher volume with shorter rest periods to help develop muscular endurance.
- Post WOD Accessory Work: Continue to incorporate gymnastics accessory and core work 1-2 days per week.
Example Weekly Breakdown
Monday: Squat EMOM + WOD
Tuesday: WOD + Post WOD Accessory
Wednesday: Olympic Lifting EMOM + Burner WOD
Thursday: WOD
Friday: Snatch EMOM + WOD
Saturday: Deadlift EMOM + WOD
Sunday: WOD
Olympic Lifting Progression
Clean & Shoulder-to-Overhead EMOMs will be on Wednesdays based on the structure below. For the clean, weeks 1-3 will be power clean and weeks 4-9 will be squat clean. For the overhead, weeks 1-3 will be Push Press, weeks 4-6 will be Push Jerk, and weeks 7-9 will be Split Jerk. Both progressions will be decreasing reps and increasing load over the 9 weeks.
Starting at 0:00…
8min EMOM:
Clean Progression
Rest 3min…
Starting at 11:00…
8min EMOM:
Shoulder-to-Overhead Progression
Rest 3min…
From 22:00-30:00
Burner WOD / Stamina Builder
Snatch Progression
The Snatch progression will take us through the various high hang/low hang/floor positions over the course of 9 weeks. The structure will be 1 set every 90 seconds for a total of 6 sets, with decreasing reps and increasing load.
Week 1-3: High Hang Squat Snatch
Week 4-6: Low Hang Squat Snatch
Week 7-9: Squat Snatch
Squat EMOM
The structure for the Squat EMOM will be 1 set every 90 seconds for a total of 6 sets, with decreasing reps and increasing load over the 9 weeks. The weight for these sets will be sub-maximal, with the focus on moving the weight with decent speed. The EMOM structure will limit rest periods and help develop muscular endurance.
Deadlift EMOM
The structure for the Deadlift EMOM will be 1 set every 90 seconds for a total of 6 sets, with decreasing reps and increasing load over the 9 weeks. The weight for these sets will be sub-maximal, with the focus on moving the weight with decent speed. The EMOM structure will limit rest periods and help develop muscular endurance.
