Thought of the Week
Welcome to Cycle 1.2
Cycle 1.2, which begins today, still belongs to the 1st macro cycle of the year. That means strength, gymnastics and aerobic capacity will remain a focus. But the programme will become more varied from here:
Strength: Strength pieces will cycle through 3 protocols: Intensity; Moderate and Volume. Intensity days will be all about low rep ranges and pushing for heavy weights. Volume days will be all about accumulating large total tonnages (so lots of reps and more manageable weights). Moderate days will lie between the two with roughly 4-7 reps per set. These days will allow you to work on strength while also getting through a bit of volume. The idea is to add systematic variation to the strength work as we head away from the mental and physical challenge of 10s. This means you will be getting a broad range of stimuli to help get you stronger in various different ways.
Weightlifting: Snatch and Clean & Jerk work will also vary but according to two protocols: Intensity and Positional. Intensity pieces will again be focused on working at high percentages of your best lifts. Positional pieces will involve lots of pauses, complexes and tempo work. Again the idea is to start to introduce a broader range of challenges and stimuli.
Gymnastics: In the previous cycle, the gymnastics work has been very foundational. We’ve been incorporating all of the basic CrossFit gymnastics elements and practicing them consistently. Now we are going to change tac a little bit. We will be introducing a lot more positional work which means tempo eccentrics and pauses to emphasise quality positions. We will also begin working on some broader gymnastics skills such as handstands, handstand walks, levers and kipping muscle ups. Thursdays will now involve a more rigorous gymnastics piece.
Conditioning: Over the last cycle we have laid a foundation of basic conditioning. We have done a lot of basic engine building work and tons of mono structural WODs. We will now be moving more towards classic CrossFit workouts with a broader variety of movements, modalities and protocols. The emphasis will still be towards building aerobic capacity but we will also be seeing more short and middle duration workouts. We will also be doing partner workouts on Saturday again!
Below is a basic outline of this cycle’s weekly programming:
Monday: Back squat + monostructural combination conditioning (run / row / ski mixed with weightlifting and gymnastics elements). Additional work: Weightlifting
Tuesday: Gymnastics + short classic CrossFit metcon. Additional Work: Overhead strength
Wednesday: Deadlift + variable duration, variable protocol conditioning. Additional Work: bodybuilding (!)
Thursday: Gymnastics + mobility. Additional Work: Recovery
Friday: Snatch / C&J + overhead / front squat. Additional Work: Monostructural conditioning
Monday 30th May
(a1) Back Squat – 10 minutes to build to a heavy single for the day
(a2) Back Squat – 3×2 at 90% of (a1)
3 rounds. 2.5 mins on; 2.5 mins off
Max reps Power Snatch 42.5/30
Suggested timing: before class
(c1) Overhead Squat – 4×3
(c2) Snatch Deadlift + Tempo Snatch Eccentric + Low Hang Snatch – 10×1+1+1
Sets 1-5: 70-80%
Sets 6-10: 80%+
The overhead squat shouldn’t be overly heavy since this is first time we’ve done them in a while. Use the opportunity to hone your positions and set yourself up for a good snatch session. In the snatch deadlift the focus is on staying over the bar as long as possible and keeping the bar path close to the body. Then you work your way back down, slowly, over a 3 count, again keeping the bar close and staying over. When the bar is just about to touch the floor, but before it does, you return back up and perform a full snatch. The idea is to really drill the correct bar path and to build the positional strength needed to stay over.
Tuesday 31st May
12 minute rotating EMOM
1: 30 second Nose to Wall Hold
2: 30 second Hollow Hold
3: 5-15 Strict Pull Ups
In handstand hold nose and toes touch the wall, but nothing else does. Stay hollow: butt tight, abs braced. Elevate shoulders as actively as possible.
8 minute AMRAP
20 Kettlebell Swings 24/16
10 Burpees over the box 12/6in
Suggested timing: before or after class
Strict Press – 5×3 – build to a heavy set of 3
Wednesday 1st June
Deadlift – 5×4 – build to a heavy set of 4
15 minute EMOM
1: 5 burpees + 5 bar muscle ups
2: 5 burpees + 5 box jumps 36/30
3: 5 burpees + 10 TTB
(c) Assistance Work
10 DB bicep curls (oh yeeeaaah!)
10 DB skull crushers
Notes: You read the above right. We want you do some bicep curls and skull crushers. And ladies, if anything this is more for you than for the guys. A little extra muscle and strength specifically in the biceps and triceps will help a lot when it comes to push ups, dips, pull ups etc. Oh and curls get the girls right? Bis and tris get the guys too…?
Thursday 2nd June
Gymnastics, Skills & Mobility
(a) Movement Practice
3 rounds, EMOTM
1 – 30 second chest to ring hold
2 – 10 hollow ups
3 – 10-20 push ups
Row / bike / air bike for 30 minutes (or use some combination thereof)
This should be an EASY effort. When you’re finished, you should be able to have a conversation straight away. The idea is just to increase blood flow and cardiac output to help recovery and provide a low level cardiovascular stimulus.
Friday 3rd June
(a) Clean & Jerk
Clean Deadlift + Tempo Clean Eccentric + Low Hang Clean + Jerk – 10×1+1+1+1
Sets 1-5: 70-80%
Sets 6-10: 80%+
In the clean deadlift the focus is on staying over the bar as long as possible and keeping the bar path close to the body. Then you work your way back down, slowly, over a 3 count, again keeping the bar close and staying over. When the bar is just about to touch the floor, but before it does, you return back up and perform a full clean and then a jerk. The idea is to really drill the correct bar path and to build the positional strength needed to stay over.
Front Squat – 3×5 at 80-85% (one weight for all 3 sets)
Suggest timing: after class
(c) Monostructural Conditioning
5x500m w/ 1 min rest between sets
Notes: Aim for a split that is faster than your current best 2k row time. The aim is to have all rows within 1 or 2 seconds of each other. The thinking is that then you will have rowed over 2k (2.5k) at faster than your 2k pace, albeit with rest. The rest is short so be prepared to work!
Saturday 4th June
Mystery partner workout