Thought of the Week
Welcome to Cycle 1.2
In case you missed it, here is the programming structure for cycle 1.2
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 6th June
Back squat (volume) – 10×3 every 90 seconds 80-85%
4-5 rounds. 90 seconds on; 90 seconds off
Max reps kipping HSPU
If you don’t have HSPU, scale to regular push ups. If you have HSPU but are not proficient, you can do 1-2 HSPU and then add regular push ups after that. Scale the row down to 250/200m if you are unable to complete 300/250m in under 60 seconds.
Suggested timing: before class
(c1) Overhead squat (volume) – 7-7-5-5
(c2) Snatch (intensity) – 6×2 80%+
The overhead squat piece is relatively high rep. Make sure you are conservative with the weights chosen, You can think of the OHS as a warm up for the snatch. Use it to solidify perfect positioning for the second part. The snatch is an intensity protocol. Warm up thoroughly. Your first set should be 80% or more of your best snatch. Each successful lift you should increase the weight. The idea is to find a daily max double in the snatch.
Tuesday 7th June
30 strict ring muscle ups for time
4 rounds for time:
7 clean & jerk 60/40
21 wall ball
This is an all out effort. All athletes should aim for sub 10 on this. Intermediate athletes should aim for sub 8:30 and advanced athletes should aim for sub 7.
Suggested timing: before or after class
Strict press (volume) – 4×8 (sets across) 75-80%
(a1) Deadlift – build to a heavy single
(a2) Deadlift – 3×2 at 90% of (a1)
3 rounds. Go every 6 minutes. Stop each round at 5 mins.
25 kettle bell swing 24/16
5 box hurdles
The goal of this workout is to build aerobic capacity. The work:rest ratio is high which means you need to keep all the efforts relatively sustainable. Breathe and work smoothly / without unnecessary tension. Stop at 5 minutes into each round max.
(c) Assistance Work
10 DB rows (heavy)
10 DB floor press
More assistance work for your upper body. This time we’re talking horizontal pushing and pulling to build strength and muscle around the shoulder and mid / upper back as well as the arms.
Thursday 9th June
Gymnastics, Skills & Mobility
(a) Movement Practice
(a1) 6 minute alternating EMOM
1: 20-30 second nose to wall handstand hold
2: 20-30 second weighted front hollow hold
(a2) Kick up to handstand practice
(a3) Max accumulated free handstand hold in 5 minutes
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 10th June
(a) Clean & Jerk
Clean & jerk (intensity) – 6×2+1 80%+
The C&J is an intensity protocol. Warm up thoroughly. Your first set should be 80% or more of your best C&J. Each successful lift you should increase the weight. The idea is to find a daily max double in the clean and jerk.
Front squat (volume) – 5×6 at 70-80% (use the same weight for all sets)
NONE – rest for tomorrow
Saturday 11th June