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CrossFit
52 Week Macrocycle
Jose Arevalo
Adam Eriksen
Luis Jeronimo
Colin Meeves
Mike Songer
Mark Yeterian
1
Table of Contents
Section 1: Needs Analysis
a. Sport………………………………………………………………….…….2
b. Athlete…………………………………………………………………..…..3
c. Testing Procedures……………………………………………………..…...4
Section 2: Annual Training Overview
a. Objectives of Offseason………………………………………...…………...6
b. Objectives of Preseason……………………………………...……………..7
c. Objectives of Competition Season……………………………………..…….9
d. Macrocycle Overview……………………………………………………....10
e. Training Volume and Intensity……………………………………………...12
Section 3: The Program
a. Glossary……………………………………………………………...……14
b. Warm up ……………………………………………………………....….15
c. Off-season………………………………………………....………….…..16
d. Preseason………………………………………………………….…..….37
e. Competition Season……….…………………………………….…….......63
Section 4: Exercise Instructions
a. Warm Up……………………………..…………………………………...87
b. Weightlifting……………………………………………………...………..89
c. Hypertrophy/Strength…………………………………………...………….99
d. CrossFit movements…………………………………………….………..115
2
Section 1: Needs Analysis
SPORT
-Energy Systems: CrossFit is a unique sport that tests athletes in all forms of fitness. Athletes
need to have every energy system in their body developed. This includes the ATP-PCr, Lactic
Acid, and Aerobic systems in the body. The athlete’s body needs to ready for anything ranging
from a 1RM Snatch, 1 mile run, ½ marathon row, or Triathlon.
-Performance Variables: Any kind of performance variable is needed for CrossFit. The sport is
looking for the ability to perform the unknown and unknowable. Essentially, an individual’s
ability to perform any task at any given time when asked to do so. Being strong, powerful, quick
are all of benefit to a CrossFitter, but they also need to have endurance and stamina to be on
top of the game. A high level of kinesthetic awareness is of high value as well because of the
ability to perform gymnastic movements, weightlifting movements, and other movements in
space.
-High Skill or High Performance: A combination of both high skill and performance is best.
You have to have the ability to perform such tasks as weightlifting movements, gymnastics
movements, and other movements that require a lot of coordination and agility. At the same
time, you have to have the ability to perform at any given time no matter what the situation
presents and this is also a test of mental capacity as well as physical capacity.
-Movement Patterns: CrossFit involves various movement patterns in it’s testing process.
Triple extension is commonly measured across a wide variety of movements (i.e. snatch, clean
and jerk, double unders, running, jumping). Also the testing of unilateral and bilateral
movements is common in CrossFit (e.g. pistols, running, squats, etc).
-Common Sites of Injury: Injuries occur in CrossFit just like they do in every other sport. They
range from tendinitis in many of the common joints (e.g. knees, ankles, elbow, shoulder, etc) to
muscle and ligament tears, pulls, and strains. Really any injury is possible in CrossFit, but a lot
of time overuse injuries are more common due to the volume of training needed to make it to
the Regional level. Many of these injuries can be prevented through proper mobility, flexibility,
strengthening, and of course, recovery!
3
ATHLETE
The athlete needs to be as well rounded as possible. This translates into being big and
muscular enough to be strong (400+ lb back squat, 245lb snatch, and 315lb clean and jerk), but
at the same time being lean and agile enough to be able to run, jump, swim, and perform
gymnastics efficiently. At the same time, you can’t be super tall with long levers due to the
increased range of motion and work that comes with that.
The typical male athlete will be between 185 to 210 pounds, be between 5 feet 7 inches and 5
feet 11 inches tall, and usually have between 10 to 15 percent body fat.
Our athlete is a 23 year old male that is 175 pounds and is 5 feet 10 inches tall. He has
competed in CrossFit for about 4 years and has competed at the 2013 Southern California
CrossFit Regional competition. He has had no major previous injuries and is fully capable of
performing all programmed movements with no limitations.
4
Testing Procedures
1. Height and Weight
2. 1 RM Snatch
Purpose- Total body power
Equipment- Barbell, bumper plates, and weightlifting platform
Procedure-
● Perform snatch barbell warm-up
● Perform 3 reps at estimated 50% or less of 1 RM snatch
● Rest 3 to 5 minutes
● Perform 2 reps at estimated 75% or less of 1 RM snatch
● Rest 3 to 5 minutes
● Perform 1 rep at estimated 90% or less of 1 RM snatch
● Rest 3 to 5 minutes
● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps.
3. 1 RM Clean and Jerk
Purpose-Lower body strength and total body power
Equipment- Barbell, bumper plates, and weightlifting platform
Procedure-
● Perform clean barbell warm-up and overhead barbell warm-up
● Perform 3 reps at estimated 50% or less of 1 RM clean and jerk
● Rest 3 to 5 minutes
● Perform 2 reps at estimated 75% or less of 1 RM clean and jerk
● Rest 3 to 5 minutes
● Perform 1 rep at estimated 90% or less of 1 RM clean and jerk
● Rest 3 to 5 minutes
● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps.
4. 1 RM Press/Bench Press
Purpose- Upper body strength
Equipment- Barbell, bumper or iron plates, squat or power rack
5
Procedure-
● Perform clean barbell warm-up and overhead barbell warm-up
● Perform 3 reps at estimated 50% or less of 1 RM press
● Rest 3 to 5 minutes
● Perform 2 reps at estimated 75% or less of 1 RM press
● Rest 3 to 5 minutes
● Perform 1 rep at estimated 90% or less of 1 RM press
● Rest 3 to 5 minutes
● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps.
● Repeat for Bench Press on separate day
5. 1 RM Deadlift
Purpose- Lower body and total body strength
Equipment- Barbell, bumper or iron plates
Procedure-
● Perform clean barbell warm-up and overhead barbell warm-up
● Perform 3 reps at estimated 50% or less of 1 RM press
● Rest 3 to 5 minutes
● Perform 2 reps at estimated 75% or less of 1 RM press
● Rest 3 to 5 minutes
● Perform 1 rep at estimated 90% or less of 1 RM press
● Rest 3 to 5 minutes
● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps.
6. 1 RM Back Squat/Front Squat
Purpose- Lower body strength
Equipment- Barbell, bumper or iron plates, squat rack
Procedure-
● Perform clean barbell warm-up
● Perform 3 reps at estimated 50% or less of 1 RM back squat
● Rest 3 to 5 minutes
● Perform 2 reps at estimated 75% or less of 1 RM back squat
● Rest 3 to 5 minutes
● Perform 1 rep at estimated 90% or less of 1 RM back squat
● Rest 3 to 5 minutes
● Continue to add weight until failure resting 3 to 5 minutes between reps.
● Repeat for front squat
6
Section 2: Annual Training Overview
Objectives of Off-Season
Goals
1. Recover from last years competition phase, address any injuries, and be 100%
2. Gain 10-25 lbs
3. Increase deadlift and pressing strength by 25 and 20 lbs respectively
Post-Season: This is the time after the games to fully rest the body, recover from any injuries,
and reflect on performance. The main objective is to fully recover. Post-recovery will prime the
body for max testing and hypertrophy phase.
Objectives: Rest, Recover,and Maintenance. Get the mind off competition.
Three Phases
Phase 1. Rest and Recovery. Two weeks (June 2, 2014 - June 15, 2014)
Goal: To fully rest the body. Recover from any injuries. Inflammation reduction work. Reflect on
performance of Regionals.
Methods: One week of full rest. No training at this time. Active rest to get the body moving and
blood flowing. Deep tissue work is done as well.
Phase 2. Active Rest and Recovery. One week (June 16, 2014 - June 22, 2014)
Goal: Begin the recovery period. Inflammation reduction work. Low intensity work training.
Mobility work.
Methods: Low intensity weightlifting and some exercises to be done during the hypertrophy
phase. Low intensity WODs. Kelly Starlet’s mobility WOD(www.mobilitywod.com). Deep tissue
work is done as well.
Phase 3. General Preparation and preparation for max testing. One week (June 23, 2014 -
June 29, 2014)
Goal: Post-recovery preparation. Get the body prepared for max testing and the hypertrophy
phase.
Methods: Low intensity and volume weightlifting and exercises to be max tested. Low intensity
WODs. Kelly Starlet’s mobility WOD(www.mobilitywod.com). Deep tissue work is done as well.
Hypertrophy: Big compound movements while still engaging in Olympic lifts at a low
volume/high intensity, to maintain form, on Wednesday's and Saturday’s. Olympics lifts will have
a 1-2 minute intra-set rest and his hypertrophic exercises will follow a 30-90 second intra-set
rest. Sunday will be dedicated completely to resting. The goal for this microcycle is to maximize
size and muscle mass.
7
Phase 4. Max Testing. One week (June 30, 2014 - July 6, 2014)
Goal: Max testing calculate weight for the off-season phases.
Methods: One week of full rest. No training at this time. Active rest to get the body moving and
blood flowing. Deep tissue work is done as well.
Phase 5. Hypertrophy. One week (July 7, 2014 - July 13, 2014)
Goal: First week of hypertrophy phase. Starting off light but increasing volume. Increasing time
under tension.
Methods: Upper and lower body push and pull. Some weightlifting at low intensity.
Phase 6. Hypertrophy. Two block (July 14, 2014 - Sept 7, 2014)
Goal: Maximize size, increase back and push strength.
Methods: Big compound movements while still engaging in Olympic lifts at a low volume/high
intensity, to maintain form, on Wednesday's and Saturday’s. Olympics lifts will have a 1-2
minute intra-set rest and his hypertrophic exercises will follow a 30-90 second intra-set rest.
Sunday will be dedicated completely to resting. The goal for this microcycle is to maximize size
and muscle mass.
Strength:
Phase 7 (September 8, 2014 - November 1, 2014)
Goals- Main focus is to increase deadlift max by 25 pounds to a new max of 455. Secondary
focus is to increase strict overhead press max by 20 pounds to a new max of 170. Also to
incorporate olympic lifts once a week in order to maintain strength and technique on the
Olympic lifts (snatch and clean and jerk).
Method- Linear periodization and progressive overload by gradually increasing intensity and
decreasing volume throughout the 8 weeks.
*Note: Workout 4 days a week, Rest days are Tuesdays, Thursdays, and Sundays*
Objectives of Preseason
Goals
1. Gain 10-20 lbs on each snatch and clean and jerk.
2. Increase weightlifting volume,frequency, and intensity. Gain strength in the snatch and clean
and jerk.
3. Begin to add in more CrossFit for more sport specific conditioning.
4. Maintain intensity and gym consistency through holidays but don’t be scared to be merry!
Phase 1 (November 2, 2014 - December 6, 2014) Re-Test/Power(Weightlifting)/Strength
Goals- The goals of the 1st phase of the preseason will be to have a retest of the snatch, clean
and jerk, back squat, front squat, and press to find out new 1RM in order to continue to build
and improve strength. A shift in exercise priority will also occur in this phase with more of an
emphasis on weightlifting movements and complexes in order to build power, and strength and
proficiency movements. An additional CrossFit style workout will be added to the daily workout
in order to gain additional conditioning, and becoming more sport specific as the athlete
transitions into phase 2.
8
Methods- Utilizing 3-5 sets of 1-4 repetitions at 80%-110% of 1RM for weightlifting and strength
movements. 3-5 minutes of rest will be taken between each set. The conditioning or CrossFit
WOD= “Workout of the Day” will consist of the gymnastics training necessary and will focus on
lower body or upper body. On two of the days when a WOD is a completed running or rowing
will also be involved.
Phase 2 (December 7, 2104 - December 27, 2014) Weightlifting/Strength/Conditioning
Goals- The goal of the 2nd phase of the preseason will be short and focused on getting
weightlifting PRs in the 30th week.
Methods- The Intensity will stay high in weeks 28 and 29 from 85-98% of 1RM and we will
continue to stay on track with our pulls and squats just dropping the volume. The last week will
be a large taper with lifting at a high intensity only once on Monday and then dropping the
intensity, volume, and conditioning work or WOD and giving the athlete two days of rest in order
to be prepared for making PRs.
Phase 3 (December 28, 2014 - January 31, 2015) Weightlifting/Conditioning/Strength
Goals- Weightlifting will continue to be the focus during this phase, with an emphasis on the
snatch and clean and jerk utilizing lifting every minute on the minute training, based off of new
1RMs CrossFit workouts will also be implemented every training day to boost conditioning
volume.
Methods- Intensity levels will be at 75%-100% when weightlifting and performing squats and
various presses. It will be optimal here to split the workouts into AM and PM sessions.
Weightlifting and strength done at one session, the WOD done at another. If only one workout
can be done make sure its a combination of weightlifting and the WOD. High intensity pulls will
be taken out of the workout in favor of EMOM (Every minute on the minute) training using the
snatch, power snatch, clean and jerk, and power clean at 65%-90% intensity. This is where you
will lift your predetermined reps on the minute every minute for the specified number of sets.
Phase 4 (February 1, 2015- February 21, 2015) Conditioning/Weightlifting/Strength
Goals- During this last three weeks before the Open qualifiers we want to be able to increase
conditioning and maintain strength as much as possible. The amount of conditioning pieces will
go up and will even have days of double conditioning. A couple days will be strength and
conditioning in order to maintain the strength and power we have made up to this point. We will
use previous years Open workouts to see where we stand compared to other competitors times.
Methods- weightlifting, gymnastics and practice previous years open workouts
*Note- Workout days are Monday-Wednesday, Friday and Saturday. Rest days are
Thursday and Friday, unless otherwise noted.*
9
Objectives of Competition Season
The goal is to peak for two different parts of the season the CrossFit Games Open and the
CrossFit Games Regional. Increase work capacity and conditioning for the competitive season.
Specifically, for the Open it is important to make sure that each week the athlete is at peak
condition in order to guarantee the best performance for each qualifier workout. Progressing
from the CrossFit Games Open qualifier to the CrossFit Games Regional we are going to have
to increase the volume while increase strength, power, speed, and conditioning. As well as
increase the overall ability to perform high skill movements such as handstand walks, pistols,
etc.
Phase 1 “The Open” (February 22 - March 29, 2015)
Goals- The main priority is being in the best physical and mental shape possible for the
competition workout for that week. During the week training is revolved around maintaining the
strength, skill, and conditioning that we have built up during our training earlier in the
macrocycle.
Methods- Utilizing recovery methods such as ice baths and mobility (i.e. Foam Rolling,
Lacrosse Ball, Stretching, etc) to enhance the recovery process. Also to incorporate a program
consisting of weightlifting movements and strength/accessory exercises and CrossFit
conditioning workouts Monday-Wednesday.
Phase 2 “The Regionals Prep Part 1” (March 30 - May 2, 2015)
Goals- We are looking to increase strength any amount possible in the 9 weeks between the
CrossFit Games Open and the CrossFit Games Southern California Regional. The priority is to
increase strength while training conditioning simultaneously. Also we are trying to improve on
any high skill gymnastics movements typically tested at the Regional level
Methods- This phase of the mesocycle will be primarily focused on increasing strength, along
with power and speed, through the incorporation of weightlifting movements and
strength/gymnastics exercises as accessory work. Weightlifting movements will be every day
except for Saturday. Gymnastics accessory exercises will be on Monday, Wednesday, and
Fridays. Conditioning workouts will be incorporated on all training days. It is important to split
the training days into an AM and PM session that are separated by at least 4 hours if possible.
This is to maximize the strength and conditioning adaptations specifically while training them
simultaneously.
Phase 3 “The Regionals Prep part 2” (May 3 - May 31, 2015)
Goals- Part 2 is revolved around still working to increase strength, along with power, and
speed, but the priority is going to be getting the conditioning of the athlete to increase in the last
few weeks as much as possible.
Methods- Weightlifiting and strength exercises are still going to be present, but in less volume
with higher intensities. Conditioning will be still be present on all 5 training days, but two of the
days (Monday and Friday until week 50 where it is Monday and Wednesday) will have two
conditioning workouts. It is important to split the training days into an AM and PM session that
are separated by at least 4 hours if possible. This is to maximize the strength and conditioning
adaptations specifically while training them simultaneously.
10
Macrocycle Overview
Overall Training Goals:
1. Increase deadlift and pressing strength
2. Increase overall strength, speed, power, and weightlifting maxes
3. Increase gymnastics strength and performance volume
Off-season: June 2, 2014 - November 1, 2014
Goals: Recover from past competition season
Increase muscular hypertrophy and muscular strength
Phase Duration Goals Frequency
Phase 1 2 Weeks Full Rest/Recovery 3-6x Week
Phase 2 1 Week Active
Recovery/Monostructural
5x Week
Phase 3 1 Week GPP/Prep for Max Test 5x Week
Phase 4 1 Week Test Week
Phase 5 1 Week GPP/Intro to Hypertrophy 5x Week
Phase 6 8 Weeks Hypertrophy 5x Week
Phase 7 8 Weeks Strength 4x Week
Pre-season: November 2, 2014 - February 21, 2015
Goals: Increase strength, speed, and power
Increase gymnastics ability
Increase conditioning (aerobic and anaerobic)
Phase Duration Goals Frequency
Testing 1 Week Measure Performance-
Snatch/Clean and
Jerk/Overhead Pressing
Phase 1 4 Weeks Weightlifting/Strength 5x week WL
4x week Cond.
Phase 2 3 Weeks Weightlifting PRs 4-5x week WL
3-5x week Cond.
Phase 3 5 Weeks Weightlifting/Conditioning/Str
ength
5x week WL
5x week Cond.
11
Phase 4 3 Weeks Conditioning/CrossFit/Weightl
ifting/Strength
5x week Cond.
3x week WL
Competition season: February 22 - May 31, 2015
Goals: Taper properly and peak for competition. Increase strength and work capacity
between the CrossFit Games Open and Regional Competition
Phase Duration Goals Frequency
Phase 1 5 weeks Be prepared for
competition workout
each week
3x’s/week
weightlifting
4 x’s/week
conditioning
Phase 2 5 weeks Increase strength,
power,speed
5x’s/week
weightlifting/strength
5x’s/week
conditioning
Phase 3 4 weeks Increase strength
Increase conditioning
5x’s/week
weightlifting/strength
5x’s/week
conditioning w/ 2x’s
of double
conditioning
Post Season: June
Goals: Unwind from the season and relax and have fun
12
Training Volume and Intensity
*Conditioning/WODs reps are not accounted for in the following volume graphs
Offseason:
Preseason:
Competition Season:
13
52 Macrocycle:
14
Section 3: The Program
Glossary-
Hypertrophy= The ability to increase lean muscle mass through repetitions of 8 to 12 with a rest
period of 30 to 90 seconds.
Strength= The ability to increase the absolute amount of weight lifted in one repetition with a
rest period of 2 to 5 minutes.
Conditioning= The ability to increase capacity to do work over a period of time.
AMRAP= As Many Rounds as Possible
C2B= Chest to Bar
DB= Dumbbell
DU= Double Under
EMOM= Every Minute on the Minute
KB= Kettlebell
MTR= Maximum Training Resistance
MU= Muscle Up
PU= Pull Up
T2B= Toes to Bar
K2E= Knees to Elbow
KBS= Kettlebell Swing
OHS= Overhead Squat
#= lbs
15
Warm Up- To be done before every workout
Foam Roll/SMR 5-10 minutes
-Calves, Hamstrings, IT Bands, Quads, Glutes, Upper and Lower Back, Lats, Shoulders
Crossover Symmetry Exercises
Monostructural movement
-400m Run
-500m Row
-Jumprope for 5-8 minutes
-Airdyne 5-7 minutes
A Barbell Warm up to be done before every workout depending on the main lift of the day
1x10 Snatch Grip Barbell Warm Up
Deadlift
Muscle Snatch
Snatch Push Press
Overhead Squat
Squatted Snatch Press
1x5
Power Snatch
1x3
Snatch
1x10 Clean Grip Barbell Warm Up
Deadlift
RDL/Stiff Leg Deadlift
Bent Over Row
Muscle Clean
Front Squat
Press
1x5
Power Clean
1x3
Clean
16
Offseason
June 2, 2014 - June 29, 2014
Post Season Recovery
Phase 1. Rest and Recovery. (June 2 - 15)
Mostly active rest to give the body a chance to relax and recover. Deep tissue massages
can be done.
Week 1
Rest. (June 2 - 8)
Take week off. Some active rest includes walks, beach trip, swims.
Done at low effort. Do not tire yourself with these activities.
30-45 minute Inflammation maintenance: using compression, bath salts, ice bath. 2-3
days out of the week.
Week 2
Active rest and recovery. (June 9 - 15)
Active rest. Some deep tissue massage and inflammation work if needed.
Monday June 9, 2014:
5 to 10 mile (total) hike / walk / bike ride (at RPE of 40 to 50%)
45-60 minute lower body deep tissue massage (roller, lacrosse ball, and/or massage therapist)
Wednesday June 11, 2014:
Rowing to prefered distance reaching RPE of 50 to 60% (To move, but not for too long or
intense)
45-60 minute upper body deep tissue massage (roller, lacrosse ball, and/or massage therapist)
Friday June 13, 2014:
Crossfit WOD of choice at RPE of 60 to 70% (A comfortable WOD to get back into the rhythm)
Should not get too tired.
45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist)
15-30 minute Inflammation maintenance: using compression, bath salts, ice bath
Phase 2. Focus on exercise technique. (June 16 - 22)
Mobility WOD heavy, especially in areas that need improvement. (Kelly Starlet’s mobility
WOD).
Mostly preparation for getting back to weightlifting and other exercises for hypertrophy
phase.
17
Week 3
Monday June 16, 2014: (2-3 minute intra-set rest)
Mobility WOD - Ankle and Hip: 15-20 minutes
Snatch - work on technique: 5x4 50% of previous max
Snatch from blocks - work on technique: 5x3 75% of previous max
Snatch pull from blocks - work on technique: 3x3 75% of previous max
Bench Press - 4x5 70% of previous max
Tuesday June 17, 2014: (2-3 minute intra-set rest)
Mobility WOD - Shoulder: 15-20 minutes
Clean - work on technique: 5x4 50% of previous max
Clean from blocks - work on technique: 5x3 75% of previous max
Clean pull from blocks - work on technique: 3x3 75% of previous max
Front Squat - 4x3 90% of previous max
Wednesday June 18, 2014:
Active Rest - Row or Swim for 30 minutes RPE of 50%
15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist).
Thursday June 19, 2014: (3-5 minute intra-set rest)
Mobility WOD - Vertebrae, upper and lower back: 15-20 minutes
Split Jerk - work on technique: 3x3 75% of previous max
Split Jerk from blocks - work on technique: 5x3 75% of previous max
Overhead Press - 4x6 70% of previous max
Friday June 20, 2014: (3-5 minute intra-set rest)
Back Squat - work up to a comfortable 8-10 reps. 3x10 10RM
Deadlift - 5x5 75% of previous max
15-30 minute Inflammation maintenance: using compression, bath salts, ice bath
Saturday June 21, 2014:
Active Rest - AirDyne for 30 minutes RPE of 50% (conversation pace)
15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist).
Daily volume and Intensity: 1 at 50%
18
Week 4
Phase 3. General Preparation, working up to maxes. (June 23 - 29)
Low volume. Also includes more mobility work.
Monday June 23, 2014: (2-4 minute intra-set rest)
Mobility WOD - Hip: 15-20 minutes
Snatch - 3x3 75%
Snatch from blocks - 3x3 80%
Bench Press - 3x5 70%
Mobility WOD - Ankle: 15-20 minutes
Tuesday June 24, 2015: (2-4 minute intra-set rest)
Mobility WOD - Shoulder: 15-20 minutes
Clean - 3x3 80%
Clean from blocks - 3x3 80%
Front Squat - 3x2 95%
Wednesday June 25, 2014:
Active Rest - Short hike (Conversation pace) enjoy the outdoors before hitting the gym hard
again.
15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist).
Thursday June 26, 2014: (3-5 minute intra-set rest)
Mobility WOD - Vertebrae, upper and lower back: 15-20 minutes
Split Jerk - 3x3 75%
Split Jerk from blocks - 3x3 80%
Overhead Press - 3x6 70%
Friday June 27, 2014: (3-5 minute intra-set rest)
Squat - 3x6 70%
Deadlift - 3x3 90%
15-30 minute Inflammation maintenance: using compression, bath salts, ice bath
Saturday June 28, 2014:
Active Rest - AirDyne for 30 minutes RPE of 50% (conversation pace)
15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist).
Daily volume and Intensity: 1 at 50%
19
June 30, 2014 - September 7, 2014
Hypertrophy
Phase 4. Max Testing. (June 30 - July 6)
Max testing after a month of recovery to calculate weight for the off-season phases.
More mobility WODs and deep tissue massages.
Week 5
Monday June 30 2014:
Snatch Max: Keep warm up volume low.
Keep the rest time between each attempt at least 4-5 minutes.
Make sure attempts look legitimate, as if it would pass in a competition.
Allow at least 20-30 minutes rest after final attempt. Making sure you aren’t fatigued for the
following max test.
Clean and Jerk Max: Keep warm up volume low.
Keep the rest time between each attempt at least 5 minutes.
Make sure attempts look legitimate, as if it would pass in a competition.
Mobility WOD - Ankle and Hip: 15-20 minutes.
Tuesday July 1, 2014:
Back Squat Max: Keep warm up volume low.
Keep the rest time between each attempt at least 5 minutes.
Allow at least 20-30 minutes rest after final attempt. Making sure you aren’t fatigued for the
following max test.
Front Squat Max: Keep warm up volume low.
Keep the rest time between each attempt at least 4-5 minutes.
Inflammation maintenance: using compression, bath salts, ice bath.
Wednesday July 2, 2014
Mobility WOD - Vertebrae, upper and lower back: 15-20 minutes
45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist).
Mobility WOD - Shoulder and upper extremities: 15-20 minutes
Thursday July 3, 2014:
Deadlift Max: Keep warm up volume low.
Keep the rest time between each attempt at least 5 minutes.
Allow at least 20-30 minutes rest after final attempt. Making sure you aren’t fatigued for the
following max test.
Overhead Press Max: Keep warm up volume low.
Keep the rest time between each attempt at least 5 minutes.
20
Friday July 4, 2014:
Crossfit WOD of choice at RPE of 60 to 70% (A comfortable WOD to get back into the rhythm)
Should not get too tired.
Inflammation maintenance: using compression, bath salts, ice bath
Saturday July 5, 2014:
Enjoy the beach bruh.
45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist).
Phase 5. Hypertrophy. (July 7 - 13)
Starting off light, but increasing time under tension. Burning the muscles.
Some weightlifting at low intensity. Hypertrophy is the main goal.
Week 6
Monday July 7, 2014: (1-2 minute intra-set rest)
Pull Aparts - 1x10 10RM
Hang Snatch high pull - 4x6 60%
Pull Ups - 5x5 7RM
Bent over row - 4x6 60%
Face Pulls - 3x10 10RM
Front Squat - 4x8 65%
Tuesday July 8, 2014: (1-2 minute intra-set rest)
Push Press - 4x8 10RM
Clean pulls - 4x6 60%
Bench Press - 4x6 70%
Deadlift - 4x6 75%
Overhead Press - 4x6 70%
Straight leg deadlift- 3x10 60%
Wednesday July 9, 2014:
45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist)
Thursday, July 10: (1-2 minute intra-set rest)
Pull Aparts - 1x12 12RM
Hang Snatch high pull - 4x6 65%
Pull Ups - 5x5 6RM
Bent over row - 4x8 60%
Face Pulls - 3x12 12RM
Squat - 4x10 60%
21
Friday July 11, 2014: (1-2 minute intra-set rest)
Push Press - 4x10 10RM
Clean pulls - 4x6 65%
Bench Press - 4x8 65%
Deadlift - 5x6 70%
Overhead Press - 4x8 65%
Straight leg deadlift- 3x10 60%
Saturday July 12, 2014:
45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse
ball, and/or massage therapist)
Phase 6
Compound movements while still engaging in Olympic lifts at a low volume/high intensity, to
maintain form, on Wednesday's and Saturday’s. Olympics lifts will have a 1-2 minute intra-set
rest and his hypertrophic exercises will follow a 30-90 second intra-set rest. Sunday will be
dedicated completely to resting. The goal for this phase is to maximize size and muscle mass.
Week 7
Goals- To gain as much size and muscle mass as possible. We focused on lower body
hypertrophy by adding more volume to that area.
Monday July 14, 2014:
Deadlift – 4x10 70%
Deadlift Band Pulls – 4x10 70%
RDL – 4x10 70%
Pistol Squats – 2x10 70%
KB Swings – 2x10 70%
Tuesday July 15, 2014:
Bench Press – 3x10 70%
Band Pull Aparts – 3x10 70%
Weighted Pull-ups – 2x10 70%
Weighted Pushups – 2x10 70%
Bent over Rows – 3x10 70%
Wednesday July 16, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
22
Thursday July 17, 2014:
Back Squat – 4x10 70%
Lunges – 4x10 70%
KB Thrusters – 4x10 70%
KB Swings – 2x10 70%
MB Wall Toss – 2x10 70%
Friday July 18, 2014:
Strict Press – 3x10 70%
Band Pull Aparts – 3x10 70%
Weighted Pull-ups – 2x10 70%
Weighted Pushups – 2x10 70%
Bent over Rows – 3x10 70%
Saturday July 19, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
Week 8
Goals- Our goal for this week is to increase our intensity and focus on upper body hypertrophy
by adding more volume to that area.
Monday July 21, 2014:
Deadlift – 3x10 75%
Deadlift Band Pulls – 3x10 75%
RDL – 3x10 75%
Pistol Squats – 2x10 75%
KB Swings – 2x10 75%
Tuesday July 22, 2014:
Bench Press – 3x12 75%
Band Pull Aparts – 3x12 75%
Weighted Pull-ups – 2x10 75%
Weighted Pushups – 2x10 75%
Bent over Rows – 3x12 75%
Wednesday July 23, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
23
Thursday July 24, 2014:
Back Squat – 3x10 75%
Lunges – 3x10 75%
KB Thrusters – 3x10 75%
KB Swings – 2x10 75%
MB Wall Toss – 2x10 75%
Friday July 25, 2014:
Strict Press – 3x12 75%
Band Pull Aparts – 3x12 75%
Weighted Pull-ups – 2x10 75%
Weighted Pushups – 2x10 75%
Bent over Rows – 3x12 75%
Saturday July 26, 2014: Low volume with high intensity
Snatch – 2x2 90%
Clean – 2x2 90%
Week 9
Goal- We continued increasing intensity before tapering. The focus for this week was back to
lower limb hypertrophy by adding more volume to that area.
Monday July 28, 2014:
Deadlift – 4x8 80%
Deadlift Band Pulls – 4x8 80%
RDL – 4x8 80%
Pistol Squats – 2x10 80%
KB Swings – 2x10 80%
Tuesday July 29, 2014:
Bench Press – 3x8 80%
Band Pull Aparts – 3x8 80%
Weighted Pull-ups – 2x10 80%
Weighted Pushups – 2x10 80%
Bent over Rows – 3x8 80%
Wednesday July 30, 2014: Low volume with high intensity
Snatch – 2x2 90%
Clean – 2x2 90%
24
Thursday July 31, 2014:
Back Squat – 4x8 80%
Lunges – 4x8 80%
KB Thrusters – 4x8 80%
KB Swings – 2x10 80%
MB Wall Toss – 2x10 80%
Friday August 1, 2014:
Strict Press – 3x8 80%
Band Pull Aparts – 3x8 80%
Weighted Pull-ups – 2x10 80%
Weighted Pushups – 2x10 80%
Bent over Rows – 3x8 80%
Saturday August 2, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
Week 10
Goal- This week was our taper week. We dropped volume to allow us to recover. Although this
week was considered a taper, we still added more volume to the upper body, which was of
interest.
Monday August 4, 2014:
Deadlift – 3x6 65%
Deadlift Band Pulls – 3x6 65%
RDL – 3x6 65%
Pistol Squats – 2x10 65%
KB Swings – 2x10 65%
Tuesday August 5, 2014:
Bench Press – 3x8 65%
Band Pull Aparts – 3x8 65%
Weighted Pull-ups – 2x10 65%
Weighted Pushups – 2x10 65%
Bent over Rows – 3x8 65%
Wednesday August 6, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
25
Thursday August 7, 2014:
Back Squat – 3x6 65%
Lunges – 3x6 65%
KB Thrusters – 3x6 65%
KB Swings – 2x10 65%
MB Wall Toss – 2x10 65%
Friday August 8, 2014:
Strict Press – 3x6 65%
Band Pull Aparts – 3x6 65%
Weighted Pull-ups – 2x10 65%
Weighted Pushups – 2x10 65%
Bent over Rows – 3x6 65%
Saturday August 9, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
Week 11
Goals- This week we bumped up our volume up to continue our linear periodization
programming. This week we focused on lower body hypertrophy by adding more volume to that
area.
Monday August 11, 2014:
Deadlift – 3x11 75%
Deadlift Band Pulls – 3x11 75%
RDL – 3x11 75%
Pistol Squats – 2x10 75%
KB Swings – 2x10 75%
Tuesday August 12, 2014:
Bench Press – 3x10 75%
Band Pull Aparts – 3x10 75%
Weighted Pull-ups – 2x10 75%
Weighted Pushups – 2x10 75%
Bent over Rows – 3x10 75%
Wednesday August 13, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
26
Thursday August 14, 2014:
Back Squat – 3x11 75%
Lunges – 3x11 75%
KB Thrusters – 3x11 75%
KB Swings – 2x10 75%
MB Wall Toss – 2x10 75%
Friday August 15, 2014:
Strict Press – 3x10 75%
Band Pull Aparts – 3x10 75%
Weighted Pull-ups – 2x10 75%
Weighted Pushups – 2x10 75%
Bent over Rows – 3x10 75%
Saturday August 16, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
Week 12
Goal- The goal for this week was to continued increasing volume with an emphasis in upper
body hypertrophy.
Monday August 18, 2014:
Deadlift – 3x7 80%
Deadlift Band Pulls – 3x7 80%
RDL – 3x7 80%
Pistol Squats – 2x10 80%
KB Swings – 2x10 80%
Tuesday August 19, 2014:
Bench Press – 4x7 80%
Band Pull Aparts – 4x7 80%
Weighted Pull-ups – 2x10 80%
Weighted Pushups – 2x10 80%
Bent over Rows – 4x7 80%
Wednesday August 20, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
27
Thursday August 21, 2014:
Back Squat – 3x7 80%
Lunges – 3x7 80%
KB Thrusters – 3x7 80%
KB Swings – 2x10 80%
MB Wall Toss – 2x10 80%
Friday August 22, 2014:
Strict Press – 4x7 80%
Band Pull Aparts – 4x7 80%
Weighted Pull-ups – 2x10 80%
Weighted Pushups – 2x10 80%
Bent over Rows – 4x7 80%
Saturday August 23, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
Week 13
Goals- Intensity was increased for the last time in this block. Our primary focus for the week
was on lower limbs by adding more volume to that area.
Monday August 25, 2014:
Deadlift – 3x8 85%
Deadlift Band Pulls – 3x8 85%
RDL – 3x8 85%
Pistol Squats – 2x10 85%
KB Swings – 2x10 85%
Tuesday August 26, 2014:
Bench Press – 3x6 85%
Band Pull Aparts – 3x6 85%
Weighted Pull-ups – 2x10 85%
Weighted Pushups – 2x10 85%
Bent over Rows – 3x6 85%
Wednesday August 27, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
28
Thursday August 28, 2014:
Back Squat – 3x8 85%
Lunges – 3x8 85%
KB Thrusters – 3x8 85%
KB Swings – 2x10 85%
MB Wall Toss – 2x10 85%
Friday August 29, 2014:
Strict Press – 3x6 85%
Band Pull Aparts – 3x6 85%
Weighted Pull-ups – 2x10 85%
Weighted Pushups – 2x10 85%
Bent over Rows – 3x6 85%
Saturday August 30, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
Week 14
Goals- This was the last week for the hypertrophy block. We tapered down to transition
smoothly to our strength block. Although we tapered this week, our focus was still on the upper
limbs by adding more volume to that area.
Monday September 1, 2014:
Deadlift – 2x8 70%
Deadlift Band Pulls – 2x8 70%
RDL – 2x8 70%
Pistol Squats – 2x10 70%
KB Swings – 2x10 70%
Tuesday September 2, 2014:
Bench Press – 3x6 70%
Band Pull Aparts – 3x6 70%
Weighted Pull-ups – 2x10 70%
Weighted Pushups – 2x10 70%
Bent over Rows – 3x6 70%
Wednesday September 3, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
29
Thursday September 4, 2014:
Back Squat – 2x8 70%
Lunges – 2x8 70%
KB Thrusters – 2x8 70%
KB Swings – 2x10 70%
MB Wall Toss – 2x10 70%
Friday September 5, 2014:
Strict Press – 3x6 70%
Band Pull Aparts – 3x6 70%
Weighted Pull-ups – 2x10 70%
Weighted Pushups – 2x10 70%
Bent over Rows – 3x6 70%
Saturday September 6, 2014:
Snatch – 2x2 90%
Clean – 2x2 90%
30
September 8, 2014-November 2, 2014
Strength
Current back squat max 375
Current bench press max 230
Current deadlift max 430
Current strict overhead press max 150
Current barbell row max 225
Current front squat max 320
Objective
Main focus is to increase deadlift max by 25 pounds to a new max of 455. Secondary focus is to
increase strict overhead press max by 20 pounds to a new max of 170. Also to incorporate
olympic lifts once a week in order to maintain strength and technique on the Olympic lifts
(snatch and clean and jerk).
*note all percentages are based off the original compound movements maxes not the variation
maxes. So the deficit Deadlift percentages are based off the athletes 1 rep Deadlift max not the
deficit Deadlift max. The low box squat percentages are based off of the athletes 1 rep squat
max, the savickas press percentages are based off of the athletes 1 rep max on the overhead
press etc. So the variation exercises percentages are actually higher than they presume to be
because we chose variations that make the exercise more difficult to perform.
Method
Linear periodization and progressive overload by gradually increasing intensity and decreasing
volume throughout the 8 weeks. I chose exercises that will target our athletes weak points. We
know our athlete is weak off the floor on the deadlift, So I chose exercises that specifically target
those weaknesses. Our athlete needs to develop greater strength in quads, posterior chain, and
latissimus dorsi in order to get stronger on the deadlift. We focused on exercises that build static
overcome by dynamic strength. Exercises like box squats, deficit deadlifts, paused deadlifts,
and paused front squats. Also we incorporated speed deadlift work with accommodating
resistance to teach our athlete to accelerate through the entire deadlift movement and to
increase overall speed. For increasing his overhead press the solution will be simple, increase
tricep, shoulder, and lat strength. The main exercises I chose for increasing his overhead press
strength are strict overhead press, savickas press, close grip bench press, dips, and pullups.
These exercises will have the most carryover strength to increasing his pressing power for the
strict overhead press.
*note: Workout 4 days a week, Rest days are Tuesdays, Thursdays, and Sundays
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Phase 7
Week 15
Goal- The goals are to increase Deadlift strength and speed off the ground, to increase
overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings,
shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique.
Monday September 8, 2014
2 inch deficit deadlifts 2x4 80% * 3 minutes rest between sets
Deadlift stance low bow squats 2x4 77% * 3 minutes rest between sets
Barbell rows 3x6 68% * 2 minutes rest between sets
Body Weight Glute ham raises 3 sets till failure * 1 minute rest between sets
Tuesday September 9, 2014
Rest
Wednesday September 10, 2014
Strict overhead press 2x4 70% * 3 minutes rest between sets
Close grip bench press 3x6 65% * 3 minutes rest between sets
Bodyweight pull ups 3x10 reps * 1 minute rest between sets
Bodyweight dips 3x20 reps * 1 minute rest between sets
Friday September 12, 2015
Squats 5x5 81% * 3 minutes rest between sets
Paused front squats 5x3 (focus on speed) 70% * 2 minutes rest between sets
2 inch deficit deadlifts 5x2 (focus on speed) 64% * 2 minutes rest between sets
Hamstring lying leg curls 4x12 60% * 1 minute rest between sets
Saturday September 13, 2014
Snatch 5x1 50% * 2 minutes rest between sets
Clean and jerk 5x1 50% * 2 minutes rest between sets
Week 16
Goal- The goals are to increase Deadlift strength and speed off the ground, to increase
overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings,
shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique.
Monday September 15, 2014
2 inch deficit deadlifts 2x4 82% * 3 minutes rest between sets
Deadlift stance low box squats 2x4 78% * 3 minutes rest between sets
Barbell rows 3x6 71% * 2 minutes rest between sets
Body Weight glute ham raises 4 sets till failure * 1 minute rest between sets
32
Tuesday September 16, 2014
Rest day
Wednesday September 17, 2014
Strict overhead press 2x4 76% * 3 minutes rest between sets
Close grip bench press 3x6 67% * 3 minutes rest between sets
Body Weight+5 pounds pull ups 3x10 * 2 minutes rest between sets
Body Weight +5 pounds dips 3x20 * 1 minute rest between sets
Friday September 19, 2014
Squats 5x5 82% * 3 minutes rest between sets
Paused front squats 5x2 73% (focus on speed) * 2 minutes rest between sets
2 inch deficit deadlifts 5x2 63%+ a light band for accommodating resistance (focus on speed) *
2 minutes rest between sets
Leg extensions 4x12 60% * 1 minute rest between sets
Saturday September 20, 2014
Clean and jerk 5x1 rep with 50% * 2 minutes rest between sets
Snatch 5x1 rep with 50% * 2 minutes rest between sets
Week 17
Goal- The goals are to increase Deadlift strength and speed off the ground, to increase
overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings,
shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique.
Monday September 22, 2014
2 inch deficit deadlifts 2x4 84% * 3 minutes rest between sets
Deadlift stance low box squat 2x4 80% * 3 minutes rest between sets
Barbell rows 3x6 73% * 2 minutes rest between sets
Glute ham raises against a light band 3 sets till failure * 1 minute rest between sets
Wednesday September 24, 2014
Strict overhead press 2x4 83% * 3 minutes rest between sets
Close grip bench press 3x6 69% * 3 minutes rest between sets
Body Weight neutral grip pull ups 4x10 * 2 minutes rest between sets
Side lateral dumbbell raises 5x6 75% * 2 minutes rest between sets
Friday September 26, 2014
Squats 5x5 84% * 3 minutes rest between sets
Paused front squats 5x2 76% (focus on speed) * 2 minutes rest between sets
2 inch deficit deadlifts 5x2 66% + a light band for accommodating resistance (focus on speed) *
2 minutes rest between sets
Seated leg curls 4x12 68% * 1 minute rest between sets
33
Saturday September 27, 2014
Snatch 5x1 55% * 2 minutes rest between sets
Clean and jerk 5x1 55% * 2 minutes rest between sets
Week 18
Goal- The goals are to maintain Deadlift and overhead press strength while maintaining overall
muscular size. Tapering this week by Increasing intensity and decreasing volume in order to
maintain strength and to allow the central nervous system to recover. Also incorporating some
Olympic lifting to maintain form and strength in the snatch and clean and jerk.
Monday September 29, 2014
2 inch deficit deadlifts 1x1 90%
Deadlift stance low box squat 2x1 90% * 3 minutes rest between sets
Barbell row 1x5 75%
Body Weight glute ham raise 2x5 * 1 minute rest between sets
Wednesday October 1, 2014
Strict overhead press 1x1 90%
Close grip bench press 2x1 90% * 3 minutes rest between sets
Wide grip Bodyweight pull ups 1 set of 10
Rear delt fly machine 2x8 80% * 2 minutes rest between sets
Friday October 3, 2014
Squats 1x1 93%
Paused front squat 2x1 82% * 3 minutes rest between sets
Chest supported row machine 2x6 80% *2 minutes rest between sets
Lying leg curl machine 2x6 80% * 2 minutes rest between sets
Saturday October 4, 2014
Clean and jerk 5x1 55% * 2 minutes rest between sets
Snatch 5x1 55% * 2 minutes rest between sets
Week 19
Goal- The goals are to increase Deadlift strength and speed off the ground, to increase
overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings,
shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique.
Monday October 6, 2014
1 inch deficit deadlifts 2x2 94% * 4 minutes rest between sets
Deadlift stance safety squat bar low box squats 2x5 with 295 pounds 78% * 3 minutes rest
between sets
Barbell rows 2x4 with 185 pounds 82% * 3 minutes rest between sets
Glute ham raises against a medium band 2x5 * 2 minutes rest between sets
34
Wednesday October 8, 2014
Strict overhead press 2x2 90% * 4 minutes rest between sets
Savickas press 2x5 53% * 3 minutes rest between sets
Bench press 2x4 76% * 3 minutes rest between sets
Body weight +50 pounds dips 2x5 * 2 minutes rest between sets
Friday October 10, 2014
Squats 2x2 94% * 4 minutes rest between sets
Paused deadlifts 5x2 73% (focus on speed) pause for 2 seconds immediately after lifting the
barbell from the floor * 2 minutes rest between sets
Barbell rows 3x12 60% (hypertrophy) * 1 minute rest between sets
Leg extensions 3x12 60% (hypertrophy) * 1 minute rest between sets
Saturday October 11, 2014
Snatch 5x1 60% * 2 minutes rest between sets
Clean and jerk 5x1 60% * 2 minutes rest between sets
Week 20
Goal- The goals are to increase Deadlift strength and speed off the ground, to increase
overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings,
shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique.
Monday October 13, 2014
1 inch deficit deadlifts 2x2 96% * 4 minutes rest between sets
Deadlift stance safety squat bar low box squats 2x5 80% * 3 minutes rest between sets
Barbell rows 2x4 84% * 3 minutes rest between sets
Glute ham raises against a medium band 2x5 * 2 minutes rest between sets
Wednesday October 15, 2014
Strict overhead press 2x2 reps with 140 pounds 93% * 4 minutes rest between sets
Savickas press 2x5 reps with 85 pounds 56% * 3 minutes rest between sets
Bench press 2x4 reps with 180 pounds 80% * 3 minutes rest between sets
Lying dumbbell tricep extensions 2x5 reps 80% * 2 minutes rest between sets
Friday October 17, 2014
Squats 2x2 96% * 4 minutes rest between sets
Paused deadlifts 5x2 74% (focus on speed) pause for 2 seconds immediately after lifting the
barbell from the floor * 2 minutes rest between sets
Barbell rows 3x12 62% * 1 minute rest between sets
Lying leg curls 3x12 60% * 1 minute rest between sets
35
Saturday October 18, 2014
Clean and jerk 5x1 60% * 2 minutes rest between sets
Snatch 5x1 60% * 2 minutes rest between sets
Week 21
Goal- The goals are to increase Deadlift strength and speed off the ground and to increase
overhead press strength. No weightlifting movements this week to enhance recovery for test
week the following week.
Monday October 20, 2014
1 inch deficit deadlifts 2x2 98% * 5 minutes rest between sets
Deadlift stance safety squat bar low box squats 2x5 81% * 3 minutes rest between sets
Barbell rows 2x4 86% * 3 minutes rest between sets
Glute ham raises against a medium band 2x5 reps * 2 minutes rest between sets
Wednesday October 22, 2014
Strict overhead press 2x2 96% * 5 minutes rest between sets
Savickas press 2x5 60% * 3 minutes rest between sets
Bench press 2x4 80% * 3 minutes rest between sets
Side lateral raises 2x5 85% * 3 minutes rest between sets
Friday October 24, 2014
Squats 2x2 97% * 5 minutes rest between sets
Paused deadlifts 5x2 75% (focus on speed) pause for 2 seconds immediately after lifting the
barbell from the floor * 2 minutes rest between sets
Saturday October 25, 2014
rest/active recovery day
8+ hours of sleep and 1 nap if possible
Lots of high quality foods (high in protein)
Light stretching and contrast showers
Week 22
Goal- The goals are to fully recover from the hard 7 previous weeks of training with lots of high
quality foods, plenty of sleep, and contrast showers. Then try for a new Deadlift max and
overhead press max. Also still perform the Olympic lifts once this week to maintain strength and
form for the snatch and clean and jerk.
Monday October 27, 2014 (rest/active recovery day)
8+ hours of sleep and 1 nap if possible
Lots of high quality foods (high in protein)
Light stretching and contrast showers
36
Wednesday October 29, 2014 (rest/active recovery day)
8+ hours of sleep and 1 nap if possible
Lots of high quality foods (high in protein)
Light stretching and contrast showers
Friday October 31, 2014 (test day)
Work up to a max single on the Deadlift with 455+
- working up to the max should look like this 135x5, 225x3, 275x2, 315x1, 365x1, 405x1,
455x1*5 minutes rest between warmup sets all the way up to the max set
Work up to a max single on the strict overhead press with 170+
- working up to the max should look like this barbellx8, 95x2, 135x1, 170x1 *5 minutes rest
between warmup sets all the way up to the max set
Saturday November 1, 2014
Clean and jerk 5x1 rep with 65% * 2 minutes rest between sets
Snatch 5x1 rep with 65% * 2 minutes rest between sets
37
Preseason
November 3, 2014-February 21, 2015
Power/Weightlifting/Strength/Conditioning
*Workout= Monday-Wednesday, Friday, and Saturday*
*Rest days= Thursday (Light jog, row, swim, stretch, and roll out) and Sunday(Full Rest) *
*Rest Intervals= All rest intervals are 3-5 minutes between each set for weightlifting and
strength workouts unless otherwise noted*
Phase 1
Week 23
Goals- Should find new 1 RM in weightlifting movements and in strength movements
Monday November 3, 2014
Weightlifting:
1 RM Snatch 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110%
1 RM Back Squat 1x3 50%, 1x2, 70%, 1x2 80%, 1x1 90%, 1x1 95%, 1x1 100%, 3x1 103-110%
WOD:
9-6-3
135 lb. Snatch
Muscles ups
Tuesday November 4, 2014
Weightlifting:
1 RM Clean and Jerk 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110%
1RM Snatch Push Press 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-
110%
WOD:
5-10-15-10-5
135 lb. Clean
Burpees
Calorie Row
38
Wednesday November 5, 2013
Weightlifting:
1 RM Power Snatch 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110%
1 RM Front Squat 1x3 50%, 1x2, 70%, 1x1 80%, 1x1 90%, 1x1 95%, 1x1 100%, 3x1 103-110%
WOD:
5 C2B
45 DU
10 C2B
45 DU
20 C2B
45 DU
25 C2B
45 DU
30 C2B
45 DU
35 C2B
45 DU
Friday November 7, 2014
Weightlifting:
1 RM Power Clean 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110%
1 RM Block/Rack Jerk 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-
110%
WOD:
4 Rounds
5 115 lb. Push Press
10 KBS 24 kg
15 Box Jump 24”
Saturday November 8, 2014
Weightlifting:
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1-1
Front Squat MTR 1-1-1
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 80-95%.
39
Week 24
Goals- Focus on technique and making the lifts in the snatch and clean and jerk. The first
couple weeks will be the most difficult as the volume will be moderate and the intensity will be
relatively high. Keep in mind that this is a shift from off-season to pre-season training and you
will be more sore and tired. This is especially relevant on Saturday when we go for our MTR
lifts. We are not looking to miss anything or feel overly stressed. It is important to recognize that
you will be tired and we just want to work to a heavy single to keep the intensity high and our
volume low,
Monday November 10, 2014
Weightlifting:
Snatch- 5x3 80%
Snatch Low Pull- 3x3 100%
Strength:
Back Squat- 4x3 85%
Conditioning:
21-15-9
155 lb. Deadlift
HSPU
Tuesday November 11, 2014
Weightlifting:
Clean and Jerk 5x3 80%
Clean Low Pull- 3x3 100%
Strength:
Push press- 4x3 85%
Conditioning:
“Helen”
3 Rounds for time
500m
21 KBS 24kg
12 Pull ups
Wednesday November 12, 2014
Weightlifting:
Power Snatch- 5x3 80%
Snatch Push Press- 4x3 85%
40
Strength:
Front Squat- 4x3 85%
Conditioning:
7 Rounds for time:
5 Burpees
10 Wall Balls
15 T2B
Friday November 14, 2014
Weightlifting:
Power Clean+Power Jerk- 5x3 80%
Strength:
Block/Rack Jerk 4x3 80%
Conditioning:
2k Row
Saturday November 15, 2014
Weightlifting:
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Front Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk)
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 75-95% depending on how you are
feeling.
Week 25
Goals- Hit all of our snatches and clean and jerks. If you miss a lift make sure to count it, and
don’t make it up even if you feel good. If you are dropping lifts consistently drop the intensity 5-
10% or until you know you can be consistent but don’t drop below 80%.
Monday November 17, 2014
Weightlifting:
Snatch- 5x2 85%
Snatch Low Pull 3x2 105%
Strength:
Back Squat- 3x3 90%
41
Conditioning:
21-15-9
Snatch 135lb.
Dips
Tuesday November 18, 2014
Weightlifting:
Clean- 5x2 85%
Clean Low Pull- 3x2 105%
Strength:
Push Press- 4x2 90%
Conditioning:
1000m Row
30 Thrusters 95lbs.
500m Row
15 Thrusters 95lbs.
250m Row
5 Thrusters 95lbs.
Wednesday November 19, 2014
Weightlifting:
Power Snatch- 5x2 85%
Snatch Push Press- 4x2 90%
Strength:
Front Squat- 4x2 90%
Conditioning:
12 min AMRAP
5 C2B
10 T2B
15 Pull ups
Friday November 21, 2014
Weightlifting:
Power clean + power Jerk- 4x2 85%
Strength:
Block/Rack Jerk- 4x2 85%
42
Conditioning:
8x
40 Second Row Hard as possible
20 Second passive row
Saturday November 22, 2014
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Front Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk)
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 85-95%.
Week 26
Goals- This week will have the highest intensity lifts of this phase and at the end will mark the
halfway point of phase 1. This week also has Thanksgiving on the 27th which is a rest day.
Discipline must be maintained in the gym but if time is short at least do the weightlifting and
strength work. Use this time off from school and work responsibly.
Monday November 24, 2014
Weightlifting:
Snatch- 3x1 90%, 2x1 95%
Snatch Low Pull- 110% 3x1
Strength:
Back Squat- 3x1 90%, 2x1 95%
Conditioning:
3 rounds
3 Strict HSPU
6 Muscle Ups
12 OHS 115 lbs.
Tuesday November 25, 2014
Weightlifting:
Clean and Jerk- 3x1 90%, 2x1 95%
Clean Low Pull- 3x1 110%
Strength:
Push Press- 3x1 95%
43
Conditioning:
21 Thrusters 95lbs
21 Pull ups
15 Thrusters 135 Lbs
15 C2B
9 Thrusters 185 lbs
9 Bar Muscle Ups
Wednesday November 26, 2014
Weightlifting:
Power Snatch- 3x1 90%, 2x1 95%
Snatch Push Press- 2x1 90%, 2x1 95%
Strength:
Front Squat- 3x1 95%
WOD:
4 rounds
10 Front Squats 155lbs
20 Front racked walking lunges
400m run
Friday November 28, 2014:
Weightlifting:
Power Clean + Power Jerk- 3x1 90%, 2x1 95%
Strength:
Block/Rack Jerk- 3x1 90%, 3x1 95%
WOD:
10x
40 sec on
20 sec off=(Active light row) Rowing
Saturday November 29, 2014:
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Front Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk)
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 85-95%.
44
Week 27
Goals- Taper to be ready for possible PRs the Saturday of this week. They should not be forced
however. We will be looking to really push for a PR at the end of week 8.
Monday December 1, 2014
Weightlifting:
Muscle Snatch- 2x2 55%
Snatch- 1x2 60%, 3x1 65%
Strength-
Back Squat- 3x1 75%
WOD:
15-12-9
Dips
KettleBell Thruster 24kgs each hand
C2B Pull ups
Tuesday December 2, 2014
Weightlifting:
Muscle Clean- 2x2 55%
Clean and Jerk- 1x2 60%, 3x1 65%
Strength:
Push Press- 3x1 65%
Conditioning:
5 Rounds for time
30 Double Unders
15 Power Clean 115lb
Wednesday December 3, 2014
Weightlifting:
Power Snatch from Mid Blocks- 2x2 60%, 3x1 65%
Snatch Push Press- 3x1 65%
Strength:
Front Squat- 3x1 75%
Conditioning:
3 rounds for time
30 T2B
15 Clean and Jerks 155lbs.
45
Friday December 5, 2014
Weightlifting:
Power clean from Mid Blocks- 2x2 60%, 3x1 65%
Strength:
Block/Rack Jerk- 3x1 65%
Conditioning:
Row- 12x
40 Seconds on/20 Seconds active recovery
Saturday December 6, 2014
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Front Squat Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk)
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 85-95%.
Phase 2
Week 28
Goals- The weightlifting program program will change for the next three weeks. We will focus
on high intensity doubles for the week. The conditioning work will also begin to include heavier
workouts now that we are more conditioned to CrossFit style workouts. The culmination of this
phase will be at the end of week where a large taper occurs as we shoot to make new PRs,
specifically in back squat, front squat, snatch, and clean and jerk.
IMPORTANT: If a new PR was made last Saturday do not use this new PR for your
percentages this week. If a PR was made last week if should have been relatively easy, which is
great but we don’t need to add extra stress to training these next two weeks. Lets stay
consistent at a high intensity and really feel good and push the envelope during week 8.
Monday December 8, 2014
Weightlifting:
Snatch- 3x2 85%, 3x1 90%
Snatch Low Pulls- 4x1 105%
Strength
Back Squat- 4x3 85%
WOD:
10 MInutes
30 Snatches 75 lbs.
30 Snatches 135 lbs.
30 Snatches 165 lbs.
30 Snatches 210 lbs.
46
Tuesday December 9, 2014
Weightlifting:
Clean and Jerk- 3x2 85%, 3x1 90%
Clean Low Pulls- 4x1 105%
Strength:
Push Press 4x1 90%
WOD:
7 Rounds
3 Burpee Muscle Ups
6 Strict HSPU with Abmat
9 Wall Balls 20 lb Ball
Wednesday December 10, 2014
Weightlifting:
Power Snatch 5x1 90%
Snatch Push Press 4x1 90%
Strength:
Front Squat 4x3 85%
WOD:
10 minute AMRAP
30 foot handstand walk
30 Pistols alternating legs
30 KBS 24kg
Friday December 12, 2014
Weightlifting:
Power Clean 5x1 90%
Strength
Box/rack Jerk 5x1 90%
WOD:
12x
Row 40 Second on 20 Active recovery row
47
Saturday December 13, 2014
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Front Squat Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk)
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 85-95%.
Week 29
Goals- Hit all the high percentage lifts. Have a happy birthday on the 18th or celebrate after you
workout on the 17th. The 19th will be a relatively light day because of this. Again hitting all of the
high percentages is important this week for preparation for next week.
Monday December 15, 2014
Weightlifting:
Snatch- 2x2 90%, 3x1 95%
Snatch Low Pulls- 3x1 110%
Strength
Back Squat- 3x2 90%, 1x1 95%
WOD:
For Time
20 Power Snatches 95
20 Strict HSPU
15 Power Snatches 135
15 Strict HSPU
10 Power Snatches 175
10 Strict HSPU
Tuesday December 16, 2014
Weightlifting:
Clean and Jerk 2x2 90% 3x1 95%
Clean Low Pulls 3x1 110%
Strength:
Push Press 3x1 95%
WOD:
4 Rounds
200 Meter row
15 Burpees over rower
48
Wednesday December 17, 2014
Weightlifting:
Power Snatch 3x1 95%
Snatch Push Press 3x1 95%
Strength:
Front Squat 3x2 90%, 3x1 95%
Conditioning:
100 Double Unders
3 rounds for time
15 C2B
15 Thrusters 115 lbs
15 Dips
Cash Out:
100 Double Unders
Friday December 19, 2014
Power Clean 3x1 95%
Strength:
Rack/Box Jerk 3x1 95%
WOD:
14x
Row 40 seconds on 20 seconds active recovery
Saturday December 20, 2014
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Front Squat Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk)
MTR= Maximum Training Resistance. There should be no maximal straining or difficulty
standing up or pulling the weight. Should aim to work up to 80-90%.
Week 30
Goals- This is a big taper week and very important and also Christmas week. We will be aiming
to hit new PRs in the snatch and clean and jerk. The overhead strength lifts will be taken out this
week to get rid of extra volume and stress on the body. Conditioning workouts will be kept to a
minimum and will be very short. Christmas lands on Thursday which works very well for us as it
is a rest day anyway. The Friday after this will either be a very light to just go through the weight
lifting motions or another rest day if you can’t get to the gym, it is not open, or just want/need
another rest day. If the gym is not open or you can not get to a gym on Saturday, we can work
the lifts into the program starting the following Monday. By no means should you lift Sunday
stick to the schedule.
49
Monday December 22, 2014
Weightlifting:
Snatch- 2x1 93%, 2x1 95%, 2x1 97-98%
Clean and Jerk- 2x1 93%, 2x1 95%, 2x1 97-98%
Back Squat- 3x1 90%
WOD:
4 rounds
5 Dips
10 Power Snatch 95 lbs
200m JOG
Tuesday December 23, 2014
Weightlifting:
Snatch- 5x1 85%
Clean and Jerk- 5x1 85%
WOD:
For Time
1000m Row
Rest 5 min
1000m Row
Wednesday December 24, 2014
Weightlifting:
Snatch 5x1 75%
Clean and Jerk- 5x1 75%
Saturday December 27, 2014
Weightlifting:
Snatch 1 RM 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 6x1 93-110%
Clean and Jerk 1 RM 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 6x1 93-110%
Preseason- Phase 3
Week 31
Goals- This will be a short training week because of the NYE Holiday break that usually lasts 2-
3 days. Monday and Tuesday can be used to make up for weightlifting PR attempts. Only go for
a max on one of the days. Honestly just move around as much as possible. Do what ever you
want, just don’t go crazy don’t get crazy sore. NO DOMS NO INJURIES NO SPORTS.
50
Monday December 29, 2014
Weightlifting:
Snatch MTR 3-3-2-2-1-1-1-1-1
Clean and Jerk MTR 3-3-2-2-1-1-1-1-1
Keep to 70% if you have not gone for a max. Otherwise go up to an MTR. ONLY ONE MISS
ALLOWED.
WOD:
3 Rounds Not For Time
20 Narrow Grip (Clean Grip) OHS
20 Squat Snatch Press
Tuesday December 30, 2014
Weightlifting:
Snatch 3-3-2-2-1-1-1-1-1-1-1-1
Clean and Jerk 3-3-2-2-1-1-1-1-1-1-1-1
Only do this if you have not gone for a MAX yet.
Otherwise only do the Conditioning:
AMRAP 15 Minutes
20 Situps
15 Pushups
20 Pull Ups
15 Wall Balls 20lbs
December 31-January 4, 2015
1-2 hours of work 3-4 days. Warm Up and stretch everyday. Run, bike, swim, row, walk, jump
rope, core work. Mobility. Don’t workout on January 4.
Week 32
Goals- Become initiated into new style of weightlifting conditioning with EMOM training. You
need to be able to lift a weight even when you may not be fully ready to lift, but this is what you
will have to do when it comes time to compete in the CrossFit Open and at Regionals. Try to
keep with the timer as much as possible. If you fall behind, just keep going with the work until
you are done or catch up with the timer. Hang on.
***EMOM= Every minute on the minute. You will lift the designated number of reps on the start
of each minute for the designated number of sets. If you go into the next minute, then just wait
for a new minute to start again.
Example: Finish my 3 clean and jerks at 4:25 when I started at 3:00. Wait for 5:00 mark. Do not
continuously do work.***
**Strength work = 3-5 minutes rest between sets**
*Weightlifting on Saturdays = 3-5 minute rest between sets*
51
Monday January 5, 2015
Weightlifting:
EMOM Snatch 10x3 70%
Strength:
Back Squat 4x3 85%
WOD:
3 rounds
15 Deadlifts 225 lbs
15 HSPU
400m run
Tuesday January 6, 2015
Weightlifting:
EMOM Clean and Jerk 10x3 70%
Strength:
Press 4x3 85%
WOD:
AMRAP 10 min
60 Bar facing burpees
30 Overhead squats 120lbs
10 Muscle Ups
Wednesday January 7, 2015
Weightlifting:
EMOM Power Snatch 10x3 70%
Strength:
Front Squat 4x3 85%
WOD:
Run
200m-400m-800m-1600m-800m-400m-200m
Rest 1:1 of the time it took you to run. Except the 1600m rest half of what it took you.
Friday January 9, 2015
Weightlifting:
Power Clean 10x3 70%
52
WOD:
5 Rounds
5 Power cleans 135lbs
5 Push press 135lbs
5 Power snatches 135lbs
5 Strict HSPU
Saturday January 10, 2015
Weightlifting:
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Up to 85%
WOD:
4 Rounds
4 Power Cleans 185lbs
200m Run
Week 33
Goals- The EMOM volume will drop by a third to doubles and intensity will go up 10%. Missing
might occur more here as opposed to last week because of the jump in intensity and doing
doubles on the minute. Make sure to stay on the minute with your lifts.
Monday January 12, 2015
Weightlifting:
EMOM Snatch 10x2 80%
Strength:
Back Squat 4x2 90%
WOD:
12-9-6-3-6-9-12
Deadlift 275
30 Double Unders after each set
Tuesday January 13, 2015
Weightlifting:
EMOM Clean and Jerk 10x2 80%
Strength:
Press 4x2 90%
53
WOD:
AMRAP 10 Minutes
3 Thrusters 95 lbs
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
Wednesday January 14, 2015
Weightlifting:
EMOM Power Snatch 10x2 80%
Strength:
Front Squat 4x2 90%
WOD:
3 Rounds
500m Row
12 Power Snatch 95 lbs
21 T2B
Friday January 16, 2015
Weightlifting:
EMOM Power Clean 10x2 80%
WOD:
Death by Push Press/Jerk 165 lbs
Do one rep on the 1st minute, 2 reps on the second minute, 3 reps on the third, etc, till you can’t
finish in the minute.
Saturday January 17, 2015
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Up to 85%
Conditioning:
4 Rounds
30 Power Snatch 75 lbs.
15 box jump overs 24”
54
Week 34
Goals- Last Week of EMOM training at a high intensity doing singles. You should not feel
stressed with making each lift in the minute that you have for the snatches but possibly for the
clean and jerks. Concentrate on making each lift. The goal is no misses. If you miss a weight it
should only be in your last five of your clean and jerks. But after training like this you should feel
strong and confident about entering the final month of training for the CrossFit Open with all the
weights they might use feeling relatively light. You should have no problems about being ready
to pick up the barbell when you are tired.
Monday January 19, 2015
Weightlifting:
EMOM Snatch 10x1 90%
Strength:
Back Squat 2x2 90%, 2x1 95%
WOD:
12-9-6
Deadlift 315 lbs
Muscles Ups
Tuesday January 20, 2015
Weightlifting:
EMOM Clean and Jerk 10x1 90%
Strength:
Press 4x1 95%
WOD:
14 Min Emom
15 cal row odd min
15 burpee even min
Wednesday January 21, 2015
Weightlifting:
EMOM Power Snatch 10x1 85%
Strength:
Front Squat 2x2 90%, 2x1 95%
WOD:
AMRAP 15 minute
10 Pushup
10 unbroken T2B
55
10 situps
Friday January 23, 2015
Weightlifting:
EMOM Power Clean 10x1 85%
WOD:
30 min
Body weight sled push 50m
10 Power Snatches 135 lbs.
Body weight sled push 100m
10 power cleans 165 lbs. (Change your own weight each time)
Saturday January 24, 2015
Snatch MTR 3-2-1-1-1-1-1-1-1
Clean and Jerk MTR 3-2-1-1-1-1-1-1
Up to 85%
WOD:
2000m Row
Rest 5 min
2000m Row
Week 35
Goals- Taper week. Not looking to push anything very hard. Make sure to hit every single
snatch and clean and jerk. No weight should feel stressful. Concentrate instead on being
precise and fast with the lifts. Good technique and consistency on light lifts are just as important
to save you time but especially energy.
*Weightlifting and Strength work will have 3-5 minute rest intervals between sets*
Monday January 26, 2015
Weightlifting:
Snatch 3x2 70%, 3x1 75%
Strength
Back Squat 3x1 75%
WOD:
15-10-5
Muscle Ups
Power Clean 135lbs
Burpees
56
Tuesday January 27, 2015
Weightlifting:
Clean and Jerk 3x2 70%, 3x1 75%
Strength:
Press 3x1 70%
WOD:
21-15-9
Thrusters 105 lbs
C2B
Wednesday January 28, 2015
Weightlifting:
Power Snatch: 5x1 75%
Strength:
Front Squat 3x1 75%
WOD:
5k Row
Friday January 30, 2015
Weightlifting:
Power Clean 5x1 75%
WOD:
3 Rounds
400m run
15 Pull Ups
10 Cleans 135 lbs
5 Push Press/Push Jerk/Jerk 135 Lbs
Saturday January 31, 2015
WOD:
2 Mile Jog
57
Phase 4
Week 36
Goals- At this point we need to start getting comfortable being uncomfortable by pushing
outside of your comfort zone in order to maximize full potential. Conditioning will be at 100%
and no energy should be left at the end of the workouts. Using exercises like the AirDyne will
help us achieve this goal. As well we are going to throw in some past Open workouts to match
upcoming competitions. Towards the end of the week we are going to go for a 1 rep max. based
on a time limit.
Monday February 2 2015
Weightlifting:
Snatch 4x275%
Strength:
Back Squat 3x385%
Conditioning:
7 mins for max amount of burpees
Tuesday February 3 2015
Conditioning:
20 mins of rowing (intervals for 1 minute on 90-100% and 1 minute rest)
Conditioning:
10 minutes of:
30 Double unders
15 power snatches at 75 lbs
Wednesday February 4 2015
Weightlifting:
Clean and Jerk 4x275%
Strength:
Front Squat 3x385%
Conditioning:
30 mins push sled with no weight
Friday February 6 2015
Conditioning:
AirDyne
4 rounds of 2 minutes 90-100%/ 1 minute off
58
Conditioning:
AMRAP 15 minutes:
10 toes to bar
15 box jumps
20 chest to bar pull ups
Saturday February 7 2015
Strength:
Snatch: 20 mins to establish 1RM
Clean and Jerk: 20 mins to establish 1RM
Conditioning:
3 rounds of:
30 wall balls
30 Push press 95 lbs
Week 37
Goals- We are going to continue to get comfortable being uncomfortable by pushing outside of
our comfort zone. Conditioning will still be at 100%. We will still utilize exercises like the AirDyne
will help us achieve this goal. As well as the past Open workouts to match upcoming
competitions. At the end of the week we are going to focus on the snatch and clean and jerk.
Monday February 9 2015
Weightlifting:
Power Snatch 4x275%
Strength:
Back Squat 3x385%
Conditioning:
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
Tuesday February 10 2015
Conditioning:
AMRAP in 14 minutes of:
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
59
Conditioning:
Every 3 minutes for as long as possible complete: (increasing each by 2 repetitions)
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Wednesday February 11 2015
Weightlifting:
Power Clean 4x275%
Strength:
Front Squat 3x385%
Conditioning:
5 Rounds of:
10 Cal AirDyne
15 Pistols
25 Double Unders
Friday February 13 2015
Conditioning:
AMRAP in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
Conditioning:
AMRAP in 15 minutes:
10 toes to bar
15 box jumps
60
20 chest to bar pull ups
Saturday February 14 2015
Weightlifting:
Snatch 5x275%
Clean and Jerk 3x285%
Conditioning:
AirDyne
4 rounds of 2 minutes 90-100%/ 1 minute off
Week 38
Goals- The main focus of this week is to taper the weightlifting exercises but, we are going to
continue pushing outside of your comfort zone with conditioning. The conditioning will still be at
100%. We will still utilize exercises like the AirDyne will help us achieve this goal. As well as the
past Open workouts to match upcoming competitions. Overall this weeks goal is to taper in
order to prep for the Open competition.
Monday February 16 2015
Weightlifting:
Hang Snatch 2x265%
Strength:
Back Squat 2x375%
Conditioning:
Every 3 minutes for as long as possible complete:(increasing each by 2)
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
61
Tuesday February 17 2015
Conditioning:
AMRAP in 15 minutes going through all 3
10 toes to bar
15 box jumps
20 chest to bar pull ups
Conditioning:
AirDyne
4 rounds of 2 minutes 90-100%/ 1 minute off
Wednesday February 18 2015
Weightlifting:
Hang Clean 3x265%
Strength:
Front Squat 3x275%
Conditioning:
AMRAP in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
Friday February 20 2015
Conditioning:
3 rounds of:
30 wall balls
30 Push press 95 lbs
Conditioning:
AMRAP in 14 minutes of:
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
62
Saturday February 21 2015
Weightlifting:
Power Snatch 3x270%
Power Clean 2x280%
Conditioning:
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
63
Competition Season
Feb 23, 2015- May 31, 2015
*Workout Days: Monday, Tuesday, Wednesday, Friday, Saturday
*Rest Days: Thursday, Sunday
**All rest intervals are 2-5 mins unless otherwise noted
**Thursdays will be considered an active rest day. It is advised to get some swimming on
Thursdays along with mobility exercises for problem areas (e.g. hips, shoulders, ankles) and an
ice bath that is 7-10 mins in duration. Sundays you should do mobilize/stretch shoulders, hips,
and ankles and then take an ice bath 7-10 mins long.
Competition Season-Phase 1 “The Open”
Week 39
Goals- The main goal is to peak for this week’s competition workout and to maintain our
strength. The way that the week is structured is that we are doing the highest volume on
Monday and then slowly taking the volume down each day progressing through the week. Also
this week we will focus on work for the posterior chain strength.
Monday February 23 2015
Weightlifting:
Snatch 5x2 80-90%
Strength:
Deadlifts 5x2 80-90%
**only increase weight if form is perfect
Conditioning:
30 min of pushing sled no weight
Tuesday February 24 2015
Weightlifting:
Clean and Jerk 3x3 75-85%
Strength:
Barbell Rows 3x3 75-85%
**only increase weight if form is perfect
64
Conditioning:
3 rounds of:
30 wall balls
30 Push press 95 lbs
Wednesday February 25 2015
Weightlifting:
Snatch 3x2 65-75%
**only increase weight if form is perfect
Strength:
Pull ups 3x10 bodyweight
Conditioning:
30 minutes of rowing
Friday February 27 2015
Prep for comp., testing movements, and developing strategy and efficiency plan for competition
Saturday February 28 2015
Competition Day
Week 40
Goals- The main goal is to peak for this week’s competition workout and to maintain our
strength. The way that the week is structured is that we are doing the highest volume on
Monday and then slowly taking the volume down each day progressing through the week.
During this week we will focus on leg strength.
Monday March 2 2015
Weightlifting:
Power Snatch 4x2 80-90%
**only increase weight if form is perfect
Strength:
Back Squat 2x2 80-90%
Conditioning:
AMRAP in 15 mins:
10 toes to bar
15 box jumps
20 chest to bar pull ups
65
Tuesday March 3 2015
Weightlifting:
Clean 3x3 75-85%
Strength:
Front Squats 2x2 75-85%
**only increase weight if form is perfect
Conditioning:
AMRAP in 10 minutes of:
30 Double unders
15 power snatches at 75 lbs
Wednesday March 4 2015
Weightlifting:
Power cleans 3x2 65-75%
Strength:
Back Squats 3x1 65-75%
**only increase weight if form is perfect
Conditioning:
7 minutes of max burpees
Friday March 6 2015
Prep for comp., testing movements, and developing strategy and efficiency plan for competition
Saturday March 7 2015
Competition Day
Week 41
Goals- The main goal is to peak for this week’s competition workout and to maintain our
strength. The way that the week is structured is that we are doing the highest volume on
Monday and then slowly taking the volume down each day progressing through the week. We
plan to work with pause movements to help with controlling the lifts throughout the whole
movement.
Monday March 9 2015
Weightlifting:
Hang Snatch 5x2 80-90%
Pause Snatch 5x2 80-90%
**only increase weight if form is perfect
66
Conditioning:
30 muscle ups for time
Tuesday March 10 2015
Weightlifting:
Hang Clean 3x3 75-85%
Pause Cleans 3x3 75-85%
**only increase weight if form is perfect
Conditioning:
21, 15 and 9 reps of:
thrusters
pull ups
Wednesday March 11 2015
Weightlifting:
Snatch 3x2 65-75%
Clean and Jerk 3x2 65-75%
**only increase weight if form is perfect
Conditioning:
20 mins of rowing (intervals for 1 minute on 90-100% and 1 minute rest)
Friday March 13 2015
Prep for comp., testing movements, and developing strategy and efficiency plan for competition
Saturday March 14 2015
Competition Day
Week 42
Goals- The main goal is to peak for this week’s competition workout and to maintain our
strength. The way that the week is structured is that we are doing the highest volume on
Monday and then slowly taking the volume down each day progressing through the week. For
this week we want to work on pulling form/strength for our main lifts.
Monday March 16 2015
Weightlifting:
Snatch 5x2 80-90%
Snatch Pull 5x1 80-90%
**only increase weight if form is perfect
67
Conditioning:
30 mins of rowing
Tuesday March 17 2015
Weightlifting:
Clean and Jerk 3x3 75-85%
Clean Pull 3x2 75-85%
**only increase weight if form is perfect
Conditioning:
AirDyne
4 rounds of 2 minutes 90-100%/ 1 minute off
Wednesday March 18 2015
Weightlifting:
Clean Pull 4x1 65-75%
Snatch Pull 4x1 65-75%
**only increase weight if form is perfect
Conditioning:
10 minutes of:
30 Double unders
15 power snatches at 75 lbs
Friday March 20 2015
Prep for comp., testing movements, and developing strategy and efficiency plan for competition
Saturday March 21 2015
Competition Day
Week 43
Goals- The main goal is to peak for this week’s competition workout and to maintain our
strength. The way that the week is structured is that we are doing the highest volume on
Monday and then slowly taking the volume down each day progressing through the week. This
week we want to work on dialing in the snatch and clean and jerk. Also maintain some basic leg
strength.
Monday March 23 2015
Weightlifting:
Power Snatch 3x2 80-90%
Hang Snatch 3x1 80-90%
68
Strength:
Back Squats 3x1 80-90%
**only increase weight if form is perfect
Conditioning:
3 rounds of:
30 wall balls
30 Push press 95 lbs
Tuesday March 24 2015
Weightlifting::
Power Clean 2x2 75-85%
Hang Clean 2x2 75-85%
Strength:
Front Squats 2x2 75-85%
**only increase weight if form is perfect
Conditioning:
15 minutes of: (as many as possible in 15 mins going through all 3)
10 toes to bar
15 box jumps
20 chest to bar pull ups
Wednesday March 25 2015
Weightlifting:
Snatch 3x1 65-75%
Clean and Jerk 3x1 65-75%
**only increase weight if form is perfect
Conditioning:
15 muscle ups for time
Friday March 27 2015
Prep for comp., testing movements, and developing strategy and efficiency plan for competition
Saturday March 28 2015
Competition Day
69
Competition Season-Phase 2: Regionals Prep Part 1
Week 44
Goal: Take a break mentally from the past 5 weeks of competition. Stay in the gym for some
light work, but keep the maintenance on the weightlifting movements.
**Training sessions should be done in one session to eliminate the amount of time spent in the
gym this week**
Monday March 30, 2015:
Day off to to recoup after Open; Can come in for light aerobic exercise/mobility
Ride the AirDyne/Row and sweat a little if necessary
Tuesday March 31, 2015:
Come in and get some light aerobic exercise/break a sweat
AirDyne/Row for 25-30 mins
Light Barbell work for Snatches
**Bar only and use this to open up hips and shoulders by spending time in bottom position of
squat
Wednesday April 1, 2015:
Clean and Jerk 5x3 60-70% at most
**Keep the focus on technique and speed under the bar
Conditioning:
15 min AMRAP:
200 meter run
20 Step-ups
30 Air Squats
250 meter row
**Work at an RPE of 70-75%
Thursday April 2, 2015:
Rest day; Stay out of the gym
Go play a sport if necessary; i.e. Shoot some hoops, throw a football around
**DO NOT get hurt**
Friday April 3, 2015:
Snatch 3x3 65-70% at most
Back Squat 3x3 70-75% at most
**Technique and Speed are the focus on both exercises
Conditioning:
5 Rounds (Not for Time):
20 Barbell Lunges (10/leg) 45#
15 Ring Rows
10 Ring Push ups
70
Saturday April 4, 2015:
Clean and Jerk 3x3 65-70%
Front Squat 3x3 70-75%
**Technique and Speed are the focus for both exercises
Conditioning:
4 Rounds:
15 Toes 2 Bar
20 Wall Balls 20#
30 Double Unders
Sunday April 5, 2015:
REST DAY; go for a walk if necessary just to move
Go enjoy a day with friends/family and get mentally reset to focus on the up coming training and
push towards Regionals!!
Week 45
Goal: Begin work to increase strength. Start off with higher volume and work on consistency at
lower intensities. Have gymnastics work mixed in on a couple days to work on Strict Handstand
Push ups and Toes 2 Bar which are skill movements that tend to be tested at Regionals.
**AM and PM sessions should ideally be done with at least 4 hours of separation
**All rest intervals are 2-5 mins unless otherwise noted
Monday April 6, 2015:
(AM)
Snatch w/ pause at knee 7x2
**Increase load from 75-85% over the 7 sets
Back Squat with 3 sec pause at bottom 5x5 65%
Single Leg RDL with Kettlebell 3x8/leg; rest 60 secs
**work to a weight that is challenging for 8 reps
30 sec. Hollow Body Plank hold x3; rest 60 secs
**Alternate between Single Leg RDL and Plank hold to complete sets**
(PM)
Conditioning
3 Rounds:
1,000m row
30 Pull-ups
15 Strict HSPU
71
Tuesday April 7, 2015:
(AM)
Seated Box Jump 7x1
**For max height; increase height over all 7 sets
Every 45 secs for 3 mins 1 Power Snatch + 2 Snatch Grip Push Press
**work at 70% of max Snatch
Every 45 secs for 3 mins 2 Power Cleans + 1 Power Jerk
**work at 70% of max Clean and Jerk
Conditioning
3 Rounds of
10 OHS 135#
50 Double Unders
**Today’s session can be done in one training session due to the low volume
Wednesday April 8, 2015:
(AM)
Hang Clean 7x2 75-85% of Clean
**increase load from 75-85% over 5 sets
Clean 1st Pulls 3x3 100% of Max Clean and Jerk
Front Squats 2x4 75% 2x4 80%
Strict Handstand Push up 3x8 rest 30 secs
**add some form of resistance (i.e. weight vest) if 8 reps are easy. Working on consistency
under fatigue
(PM)
Conditioning
AMRAP 12 min:
3-6-9-12-15…
Pistols
KB Swings 53#
Friday April 10, 2015:
(AM)
Snatch 7x1
**Work up to a 1RM relative to the day
Clean and Jerk 7x1
**Work up to a 1RM relative to the day
Back Squat 3x3 80% 3x3 85%
Unbroken Toes 2 Bar 3x15; rest 45 secs
72
(PM)
Conditioning
5 rounds of:
30 secs Max Reps Wall Balls
30 secs Rest
30 secs Max Reps Rope Climbs
30 secs Rest
30 secs Max Calories on AirDyne
30 secs Rest
**Add all reps from the 3 exercises together for total score**
Saturday April 11, 2015:
(AM)
Deadlift 3x10 65%; rest 60-90 secs
Bench Press 3x5
**increase weight across sets to 5RM for day
Weighted Strict Pull-Up 3x5
**work with level load across sets
***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise
(PM)
Conditioning:
For time:
1,000 meter Run
20 Muscle Ups
1,000 meter Row
Week 46
Goal: The goal for this week is the increase the intensities for most lifts. Also to make sure that
some gymnastic skill is worked on with Strict Handstand Push ups and Toes 2 Bar.
**AM and PM sessions should ideally be done with at least 4 hours of separation
**All rest intervals are 2-5 mins unless otherwise noted
Monday April 13, 2015:
(AM)
Snatch w/ pause at knee 5x2 80-90%
**start at 80% and increase to 90% over the 5 sets
Back Squat with 3 sec pause at bottom 5x4 70%
Single Leg RDL with Kettlebell 3x8/leg
**work to a weight that is challenging for 8 reps; rest 60 secs
30 sec. Hollow Body Plank hold x3; rest 60 secs
**Alternate between Single Leg RDL and Plank hold to complete sets**
73
(PM)
Conditioning:
For Time:
100 Calories on AirDyne
then
3 Rounds of
50ft. Handstand Walk
50 Double Unders
then
100 Calories on AirDyne
Tuesday April 14, 2015:
(AM)
Seated Box Jump 7x1
**For max height; increase height over all 7 sets and improve on last weeks height
Every 45 secs for 3 mins 1 Power Snatch + 2 Snatch Grip Push Press
**work at 70% +10# of max Snatch
Every 45 secs for 3 mins 2 Power Cleans + 1 Power Jerk
**work at 70%+ 10# of max Clean and Jerk
Conditioning
For Time:
10-8-6-4-2
Power Clean and Jerk 165#
5-4-3-2-1
Muscle Up
*Alternate b/w Power Clean and Jerk and Muscle ups; e.g. 10 PC&J, 5 MU’s, 8, 4...2, 1
**Today’s session can be done in one training session due to the low volume
Wednesday April 15, 2015:
(AM)
Hang Clean 5x2 80% of Clean
**increase load over sets, but no higher than 85%
Clean 1st Pulls 3x3 100% + 10# of Max Clean and Jerk
Front Squats 3x4 80% and 1x4 85%
Strict Handstand Push up 3x8
**rest 30 secs; add some form of resistance (i.e. weight vest) if 8 reps are easy. Working on
consistency under fatigue
(PM)
Conditioning
10 min AMRAP:
15 Front Squats 95#
15 Burpees
74
3 Rope Climbs
Friday April 17, 2015:
(AM)
Snatch 7x1
**Work up to a 1RM relative to the day; goal is to add 5# from previous week
Clean and Jerk 7x1
**Work up to a 1RM relative to the day; goal is to add 5-10# from previous week
Back Squat 5x3 1x3 80% 3x3 85% 1x3 88%
Unbroken Toes 2 Bar 3x15; rest 45 secs
(PM)
Isabel
30 Snatches for time **Power Snatches
rest 5 mins
Grace
30 Clean and Jerks for time **Power Clean and Jerks
Saturday April 18, 2015:
(AM)
Deadlift 3x8 75%
Bench Press 3x5
**increase weight across sets to 5RM for day; goal is to increase 5# from previous week
Weighted Strict Pull-Up 3x5
**work with level load across sets; goal is to increase load from previous week
***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise
(PM)
Conditioning
5 Rounds for time:
400 meter run
20 Kettlebell Overhead Lunge (alternating legs) 53#
20 Kettlebell Swings 53#
Week 47
Goal: This is the last week before all weightlifting movements (Snatch and Clean and Jerk)
move into being single reps. Still maintaining the gymnastics work that we typically incorporate
during the week to keep progressing in those areas.
**AM and PM sessions should ideally be done with at least 4 hours of separation
**All rest intervals are 2-5 mins unless otherwise noted
75
Monday April 20, 2015:
(AM)
Snatch w/ pause at knee 5x2 85-92%
**Start at 85% and work up to 92% through the 5 sets as form permits
Back Squat with 3 sec pause at bottom 4x4 70% + 10-15#
Single Leg RDL with Kettlebell 3x8/leg
**work to a weight that is challenging for 8 reps; rest 60 secs
30 sec. Hollow Body Plank hold x3; rest 60 secs
**Alternate between Single Leg RDL and Plank hold to complete sets**
(PM)
Conditioning
4 Rounds of:
200 meter run
15 Chest 2 Bar Pull ups
Max Effort Burpees
**2:30 of work/1:30 of rest. In a 2:30 window complete a 200m run 15 C2B Pull ups and then as
many Burpees as possible in the remaining time. Rest 1:30 before next round and score is
number of Burpees completed for all rounds.
Tuesday April 21, 2015:
(AM)
Seated Box Jump 7x1
**For max height; increase height over all 7 sets
Every 45 secs for 3 mins 1 Power Snatch + 2 Snatch Grip Push Press
**80% of max Snatch
Every 45 secs for 3 mins 2 Power Cleans + 1 Power Jerk
**80% of max Clean and Jerk
Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Box Jumps 30in
*Complete 3 Muscle ups between rounds of Box Jumps
**Today’s session can be done in one training session due to the low volume
Wednesday April 22, 2015:
(AM)
Hang Clean 5x2 85-92% of Clean
**increase load over sets, but no higher than 92%
Clean 1st Pulls 3x3 100% + 20# of Max Clean and Jerk
Front Squats 1x3
**1 set at 85% due to the conditioning workout programmed
76
3x8 Strict Handstand Push up; rest 30 secs
**add some form of resistance (i.e. weight vest) if 8 reps are easy. Working on consistency
under fatigue OPTIONAL TODAY DUE TO THE CONDITIONING WORKOUT. IF YOU FEEL
GOOD AND THINK YOU CAN HANDLE IT GO AHEAD AND COMPLETE THIS PORTION**
(PM)
Conditioning
For Time:
21-15-9-6-3
Strict Handstand Push ups
Front Squats 195#
Bar Facing Burpees (standard burpee but hop to other side of bar with each rep)
Friday April 24, 2015:
(AM)
7x1 Snatch
**Work up to a 1RM relative to the day and try to increase 5# from previous week
7x1 Clean and Jerk
**Work up to a 1RM relative to the day and try to increase 5# from previous week
Back Squat 3x3 at 85% 1x2 90%
Unbroken Toes 2 Bar 3x15 ;rest 45 secs
(PM)
Conditioning
12 min AMRAP:
1 Legless Rope Climb
10 Hang Power Snatch 75#
20 Double Unders
Saturday April 25, 2015:
(AM)
3x5 Deadlift 75%; rest 3-5 mins
Bench Press 3x5
**increase weight across sets to 5RM for day; goal is to increase 5# from previous week
Weighted Strict Pull-Up 3x5
**work with level load across sets; goal is to increase load from previous week
***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise
(PM)
Conditioning
3 Rounds for Time:
25 Thrusters 75#
25 Calories on AirDyne
25 GHD Sit-ups
77
Week 48
Goal: This week will see a decrease in volume overall and in some lifts specifically. Again,
working to increase intensity of main lifts and maintain consistency in form and making lifts.
Gymnastics movements are programmed still on Monday, Wednesday and Friday with muscle
ups being put in on Wednesday instead of handstand push ups.
**AM and PM sessions should ideally be done with at least 4 hours of separation
**All rest intervals are 2-5 mins unless otherwise noted
Monday April 27, 2015:
(AM)
Snatch w/ pause at knee 7x1 85%+
**start at 85% and work up to a heavy load without form being compromised
Back Squat with 3 sec pause at bottom 4x3 80%
Single Leg RDL with Kettlebell 3x8/leg
**work to a weight that is challenging for 8 reps; rest 60 secs
30 sec. Hollow Body Plank hold x3; rest 60 secs
**Alternate between Single Leg RDL and Plank hold to complete sets**
(PM)
Conditioning
5 Rounds for Time:
12 Double Kettlebell Thruster 53#/side
12 Chest 2 Bar Pull ups
12 GHD Sit-ups
Tuesday April 28, 2015:
(AM)
Seated Box Jump 5x1
**For max height; increase height over all 7 sets
Hi-Hang Power Snatch 5x1 70% of max Snatch
Hi-Hang Power Clean 5x1 70% of max Clean and Jerk
Conditioning
For Time:
10 (75#)-8 (95#)-6 (135#)-4 (165#)-2 (185#)
Snatches (Full)
50-40-30-20-10
Double Unders *read notes below*
**All sets must be performed unbroken for this workout. NO drop and reset on snaches.
If there is a missed rep on any portion the set must be restarted**
**Today’s session can be done in one training session due to the low volume
78
Wednesday April 29, 2015:
(AM)
Hang Clean 2x2 at 85% 3x1 at 90%+
**Start at 90% and increase as form and speed permit
Clean 3x2 1st Pulls 100% +30# of Max Clean and Jerk
Front Squats 1x3 80% and 2x3 85%
2 Strict Muscle up + Max Effort Kipping Muscle Up x3; rest 90 secs
**Complete 2 Strict Muscle up and then as many Kipping Muscle ups without coming off the ring
during the set
(PM)
Conditioning:
5 Rounds for Time:
2 Rope Climbs
50 ft. Handstand Walk
Rest 5 mins
5 mins on AirDyne for Max Calories
**Complete the 5 rounds then rest 5 mins then 5 mins on AirDyne
Friday May 1, 2015:
(AM)
Snatch 5x1
**Work up to a 1RM relative to the day
Clean and Jerk 5x1
**Work up to a 1RM relative to the day
Back Squat 2x2 85% 2x2 90%
Unbroken Toes 2 Bar 3x15; rest 45 secs
(PM)
Conditioning
1 min of work/1 min of rest for 20 mins (10 sets)
15 Calorie Row
Max Effort Burpees in remaining time
**In a 1 min window row 15 calories on the rower and perform as many Burpees as
possible in the remaining time. Score is total number of Burpees completed for all 8
sets**
79
Saturday May 2, 2015:
(AM)
Deadlift 4x3 85%; rest 3-5 mins
Bench Press 3x5
**increase weight across sets to a 5RM; try to increase weight from previous week if possible
Weighted Strict Pull-Up 3x5
**work with level load across sets; try to increase weight from previous week if possible
***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise
(PM)
Conditioning
For Time:
10 Muscle Ups
20 Toes 2 Bar
30 Kettlebell Swings 88#
20 Toes 2 Bar
10 Muscle Ups
Competition Season-Phase 3: Regionals Prep Part 2
Week 49
Goal: This week begins the shift to full movements on the main lifts (e.g. snatch and clean).
There still is a speed/power day on Tuesday. The aim is to be able to maintain the consistency
that has been established in previous weeks. With lifting volume being lower there is a shift to
add in an extra conditioning piece on Mondays and Fridays.
**AM and PM sessions should ideally be done with at least 4 hours of separation
**All rest intervals are 2-5 mins unless otherwise noted
Monday May 4, 2015:
(AM)
Snatch 5x1 85-95%
Back Squat 1x3 85% 2x3 90%
Conditioning
3x3 mins AirDyne intervals
**work:rest = 1:1; Since the intervals are 3 mins long the rest is going to be 3 mins
(PM)
Conditioning
For Time:
100 Double Unders
80 Dumbbell Snatch 70#
60 Wall balls 30#
40 Toes 2 Bar
20 Strict Handstand Push ups
80
Tuesday May 5, 2015:
(AM)
Seated Box Jump 30in with weighted vest 5x1
Hi-Hang Power Snatch 5x1 75%
Hi-Hang Power Clean 5x1 75%
Conditioning
“Jackie”
For Time:
1,000 meter Row
50 Thrusters 45#
30 Pull ups
**Today’s session can be done in one training session due to the low volume
Wednesday May 6, 2015:
(AM)
Clean 5x1 85-90%
Front Rack Lunges 2x 10/side; rest 60 secs
**Work to a challenging weight for 10 reps but not a maximal weight; rest 60 secs
2 Strict Muscle up + Max Effort Kipping Muscle ups x2 ; rest 60 secs
**Alternate between Front Rack Lunges and Muscle up Complex
(PM)
Conditioning
4 Rounds of:
500 meter row
400 meter run
**Work:Rest = 1:1; However long it takes to do 500m row and 400m run is the amount of time
that you rest. e.g. Round 1= 3:20 then rest 3:20
**Time each round individually and try to stay within 5-10 secs of round 1
Friday May 8, 2015:
Snatch 5x1
**Relative 1RM for the day depending on how you feel and are moving
Clean and Jerk 5x1
**Relative 1RM for the day depending on how you feel and are moving
Conditioning 1
3 attempts to establish 1RM Hang Snatch** with a new attempt every 2 mins
Rest 3 mins then
3 mins to establish max distance Handstand walk *read notes below*
**For the Hang Snatch portion warm up to a weight that is challenging. Attempt 1 should be
something you know you can hit, Attempt 2 should be an attempt at maximal weight, Attempt 3
81
will be the chance retry the same weight if missed in Attempt 2 or increase the weight even
more
**The Handstand Walk must be done in 50ft. increments that are without coming down from
handstand. Be smart with rest intervals here.
(PM)
Conditioning 2
5 Rounds for Time:
50 ft. Prowler Push with Body Weight (25 ft/low handles, 25 ft/high handles)
15 GHD Sit-ups
40 Double Unders
Saturday May 9, 2015:
(AM)
Front Squat 1x1 90-95%
**Quickly work up to a Heavy Single for the day
Strict Press 1x3 80%, 1x2 85%, 1x1 90% of Strict Press Max
Gymnastics Skill Work:
15 mins of practicing Free-Standing Handstands/Handstand Push ups
(PM)
Conditioning
Nasty Girls V2:
3 Rounds for Time:
50 Pistols (alternating legs)
7 Muscle ups
10 Hang Power Cleans 175#
Week 50
Goal: This week will continue to increase the intensities on the lifting days that are present to
work on the consistency of being under heavy load often. Minimizing the number of missed lifts
is imperative. Again working to increase conditioning and work capacity by having 2 days of
double conditioning days.
**AM and PM sessions should ideally be done with at least 4 hours of separation
**All rest intervals are 2-5 mins unless otherwise noted
Monday May 11, 2015:
(AM)
Snatch 1x1 85%, 2x1 90%, 2x heavy single
**increase the weight if form is good, but should not be absolute max for day
Back Squat 1x3 88%, 1x2 92%, 1x1 95%
82
Conditioning
4x500 meter row
**work:rest = 1:1; how long each 500m interval takes is how long you rest; e.g Interval 1 = 1:44,
rest = 1:44, Interval 2 = 1:45 rest = 1:45
(PM)
Conditioning
Mary 20 min AMRAP:
5 Handstand Push ups
10 Pistols alternating legs
15 Pull ups
Tuesday May 12, 2015:
Hi-Hang Power Snatch 5x1 75%
**can increase weight if feeling AND moving fast
Hi-Hang Power Clean 5x1 75%
**can increase weight if feeling AND moving fast
Conditioning
4 Round for Time:
10 Dumbbell Snatches alternating arms
100ft Sprint (50 ft out/50ft back)
**Today’s session can be done in one training session due to the low volume
Wednesday May 13, 2015:
(AM)
Clean 1x1 85%, 2x1 90%, 2x Heavy Single
**increase the weight if form is good, but should not be absolute max for day
2x8/side Front Rack Lunge; rest 60 secs
2x 2 Strict Muscle ups + Max Effort Kipping Muscle ups; rest 60 secs
**Alternate between the Front Rack Lunge and Muscle up Complex
(PM)
Conditioning
4 Rounds for Time:
3 Rope Climbs
12 Thrusters 115#
15 GHD Sit ups
Friday May 15, 2015:
(AM)
Snatch 5x1
**work up to relative 1RM for the day without compromising form; rest 2 mins
Clean and Jerk 5x1 *read notes below*
**work up to relative 1RM for the day without compromising form
83
(PM)
Conditioning 1
2,000 meter row for time
*This is an all out 100% effort and should be nothing left in the tank*
rest 20 mins then,
Conditioning 2
For Time:
30-25-20-15-10
Kettlebell swings 53#
25-20-15-10-5
Burpees
**For this conditioning session the first part (2,000m row) should be done, rest 20 mins, then
complete the second part (kettlebell swing and burpees). The kettlebell swings and burpees
should be done in alternating fashion; i.e. 30 KBS then 25 Burpees, 25 KBS then 20
Burpees...10 KBS then 5 Burpees.
Saturday May 16, 2015:
(AM)
Front Squat 1x1 92-97%
**work up to a heavy single within the intensity range for the day
Strict Press 1x2 85%, 1x1 90%, 1x1 95%
Gymnastic Skill Work
**for 15 mins work on Freestanding Handstands/Handstand Push ups
(PM)
Conditioning
“Amanda”
For Time:
9-7-5
Muscle ups
Snatches (Full) 135#
Week 51
Goal: This is the final week before our taper week leading into competition. Volume will be at
its lowest with weightlifting and strength. Again, still incorporating two days during the week to
increase conditioning and work capacity, but this week it will be on Monday and Wednesday.
This is because the latter part of the week (Friday and Saturday) will begin the tapering process.
Higher percentages should feel confident and consistent. This is the last time to really push
hard on conditioning pieces in the beginning of the week and know what it feels like to leave
everything out on the line.
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KNES450CrossFitMacrocycle

  • 1. CrossFit 52 Week Macrocycle Jose Arevalo Adam Eriksen Luis Jeronimo Colin Meeves Mike Songer Mark Yeterian
  • 2. 1 Table of Contents Section 1: Needs Analysis a. Sport………………………………………………………………….…….2 b. Athlete…………………………………………………………………..…..3 c. Testing Procedures……………………………………………………..…...4 Section 2: Annual Training Overview a. Objectives of Offseason………………………………………...…………...6 b. Objectives of Preseason……………………………………...……………..7 c. Objectives of Competition Season……………………………………..…….9 d. Macrocycle Overview……………………………………………………....10 e. Training Volume and Intensity……………………………………………...12 Section 3: The Program a. Glossary……………………………………………………………...……14 b. Warm up ……………………………………………………………....….15 c. Off-season………………………………………………....………….…..16 d. Preseason………………………………………………………….…..….37 e. Competition Season……….…………………………………….…….......63 Section 4: Exercise Instructions a. Warm Up……………………………..…………………………………...87 b. Weightlifting……………………………………………………...………..89 c. Hypertrophy/Strength…………………………………………...………….99 d. CrossFit movements…………………………………………….………..115
  • 3. 2 Section 1: Needs Analysis SPORT -Energy Systems: CrossFit is a unique sport that tests athletes in all forms of fitness. Athletes need to have every energy system in their body developed. This includes the ATP-PCr, Lactic Acid, and Aerobic systems in the body. The athlete’s body needs to ready for anything ranging from a 1RM Snatch, 1 mile run, ½ marathon row, or Triathlon. -Performance Variables: Any kind of performance variable is needed for CrossFit. The sport is looking for the ability to perform the unknown and unknowable. Essentially, an individual’s ability to perform any task at any given time when asked to do so. Being strong, powerful, quick are all of benefit to a CrossFitter, but they also need to have endurance and stamina to be on top of the game. A high level of kinesthetic awareness is of high value as well because of the ability to perform gymnastic movements, weightlifting movements, and other movements in space. -High Skill or High Performance: A combination of both high skill and performance is best. You have to have the ability to perform such tasks as weightlifting movements, gymnastics movements, and other movements that require a lot of coordination and agility. At the same time, you have to have the ability to perform at any given time no matter what the situation presents and this is also a test of mental capacity as well as physical capacity. -Movement Patterns: CrossFit involves various movement patterns in it’s testing process. Triple extension is commonly measured across a wide variety of movements (i.e. snatch, clean and jerk, double unders, running, jumping). Also the testing of unilateral and bilateral movements is common in CrossFit (e.g. pistols, running, squats, etc). -Common Sites of Injury: Injuries occur in CrossFit just like they do in every other sport. They range from tendinitis in many of the common joints (e.g. knees, ankles, elbow, shoulder, etc) to muscle and ligament tears, pulls, and strains. Really any injury is possible in CrossFit, but a lot of time overuse injuries are more common due to the volume of training needed to make it to the Regional level. Many of these injuries can be prevented through proper mobility, flexibility, strengthening, and of course, recovery!
  • 4. 3 ATHLETE The athlete needs to be as well rounded as possible. This translates into being big and muscular enough to be strong (400+ lb back squat, 245lb snatch, and 315lb clean and jerk), but at the same time being lean and agile enough to be able to run, jump, swim, and perform gymnastics efficiently. At the same time, you can’t be super tall with long levers due to the increased range of motion and work that comes with that. The typical male athlete will be between 185 to 210 pounds, be between 5 feet 7 inches and 5 feet 11 inches tall, and usually have between 10 to 15 percent body fat. Our athlete is a 23 year old male that is 175 pounds and is 5 feet 10 inches tall. He has competed in CrossFit for about 4 years and has competed at the 2013 Southern California CrossFit Regional competition. He has had no major previous injuries and is fully capable of performing all programmed movements with no limitations.
  • 5. 4 Testing Procedures 1. Height and Weight 2. 1 RM Snatch Purpose- Total body power Equipment- Barbell, bumper plates, and weightlifting platform Procedure- ● Perform snatch barbell warm-up ● Perform 3 reps at estimated 50% or less of 1 RM snatch ● Rest 3 to 5 minutes ● Perform 2 reps at estimated 75% or less of 1 RM snatch ● Rest 3 to 5 minutes ● Perform 1 rep at estimated 90% or less of 1 RM snatch ● Rest 3 to 5 minutes ● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps. 3. 1 RM Clean and Jerk Purpose-Lower body strength and total body power Equipment- Barbell, bumper plates, and weightlifting platform Procedure- ● Perform clean barbell warm-up and overhead barbell warm-up ● Perform 3 reps at estimated 50% or less of 1 RM clean and jerk ● Rest 3 to 5 minutes ● Perform 2 reps at estimated 75% or less of 1 RM clean and jerk ● Rest 3 to 5 minutes ● Perform 1 rep at estimated 90% or less of 1 RM clean and jerk ● Rest 3 to 5 minutes ● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps. 4. 1 RM Press/Bench Press Purpose- Upper body strength Equipment- Barbell, bumper or iron plates, squat or power rack
  • 6. 5 Procedure- ● Perform clean barbell warm-up and overhead barbell warm-up ● Perform 3 reps at estimated 50% or less of 1 RM press ● Rest 3 to 5 minutes ● Perform 2 reps at estimated 75% or less of 1 RM press ● Rest 3 to 5 minutes ● Perform 1 rep at estimated 90% or less of 1 RM press ● Rest 3 to 5 minutes ● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps. ● Repeat for Bench Press on separate day 5. 1 RM Deadlift Purpose- Lower body and total body strength Equipment- Barbell, bumper or iron plates Procedure- ● Perform clean barbell warm-up and overhead barbell warm-up ● Perform 3 reps at estimated 50% or less of 1 RM press ● Rest 3 to 5 minutes ● Perform 2 reps at estimated 75% or less of 1 RM press ● Rest 3 to 5 minutes ● Perform 1 rep at estimated 90% or less of 1 RM press ● Rest 3 to 5 minutes ● Continue to add weight to barbell until failure resting 3 to 5 minutes between reps. 6. 1 RM Back Squat/Front Squat Purpose- Lower body strength Equipment- Barbell, bumper or iron plates, squat rack Procedure- ● Perform clean barbell warm-up ● Perform 3 reps at estimated 50% or less of 1 RM back squat ● Rest 3 to 5 minutes ● Perform 2 reps at estimated 75% or less of 1 RM back squat ● Rest 3 to 5 minutes ● Perform 1 rep at estimated 90% or less of 1 RM back squat ● Rest 3 to 5 minutes ● Continue to add weight until failure resting 3 to 5 minutes between reps. ● Repeat for front squat
  • 7. 6 Section 2: Annual Training Overview Objectives of Off-Season Goals 1. Recover from last years competition phase, address any injuries, and be 100% 2. Gain 10-25 lbs 3. Increase deadlift and pressing strength by 25 and 20 lbs respectively Post-Season: This is the time after the games to fully rest the body, recover from any injuries, and reflect on performance. The main objective is to fully recover. Post-recovery will prime the body for max testing and hypertrophy phase. Objectives: Rest, Recover,and Maintenance. Get the mind off competition. Three Phases Phase 1. Rest and Recovery. Two weeks (June 2, 2014 - June 15, 2014) Goal: To fully rest the body. Recover from any injuries. Inflammation reduction work. Reflect on performance of Regionals. Methods: One week of full rest. No training at this time. Active rest to get the body moving and blood flowing. Deep tissue work is done as well. Phase 2. Active Rest and Recovery. One week (June 16, 2014 - June 22, 2014) Goal: Begin the recovery period. Inflammation reduction work. Low intensity work training. Mobility work. Methods: Low intensity weightlifting and some exercises to be done during the hypertrophy phase. Low intensity WODs. Kelly Starlet’s mobility WOD(www.mobilitywod.com). Deep tissue work is done as well. Phase 3. General Preparation and preparation for max testing. One week (June 23, 2014 - June 29, 2014) Goal: Post-recovery preparation. Get the body prepared for max testing and the hypertrophy phase. Methods: Low intensity and volume weightlifting and exercises to be max tested. Low intensity WODs. Kelly Starlet’s mobility WOD(www.mobilitywod.com). Deep tissue work is done as well. Hypertrophy: Big compound movements while still engaging in Olympic lifts at a low volume/high intensity, to maintain form, on Wednesday's and Saturday’s. Olympics lifts will have a 1-2 minute intra-set rest and his hypertrophic exercises will follow a 30-90 second intra-set rest. Sunday will be dedicated completely to resting. The goal for this microcycle is to maximize size and muscle mass.
  • 8. 7 Phase 4. Max Testing. One week (June 30, 2014 - July 6, 2014) Goal: Max testing calculate weight for the off-season phases. Methods: One week of full rest. No training at this time. Active rest to get the body moving and blood flowing. Deep tissue work is done as well. Phase 5. Hypertrophy. One week (July 7, 2014 - July 13, 2014) Goal: First week of hypertrophy phase. Starting off light but increasing volume. Increasing time under tension. Methods: Upper and lower body push and pull. Some weightlifting at low intensity. Phase 6. Hypertrophy. Two block (July 14, 2014 - Sept 7, 2014) Goal: Maximize size, increase back and push strength. Methods: Big compound movements while still engaging in Olympic lifts at a low volume/high intensity, to maintain form, on Wednesday's and Saturday’s. Olympics lifts will have a 1-2 minute intra-set rest and his hypertrophic exercises will follow a 30-90 second intra-set rest. Sunday will be dedicated completely to resting. The goal for this microcycle is to maximize size and muscle mass. Strength: Phase 7 (September 8, 2014 - November 1, 2014) Goals- Main focus is to increase deadlift max by 25 pounds to a new max of 455. Secondary focus is to increase strict overhead press max by 20 pounds to a new max of 170. Also to incorporate olympic lifts once a week in order to maintain strength and technique on the Olympic lifts (snatch and clean and jerk). Method- Linear periodization and progressive overload by gradually increasing intensity and decreasing volume throughout the 8 weeks. *Note: Workout 4 days a week, Rest days are Tuesdays, Thursdays, and Sundays* Objectives of Preseason Goals 1. Gain 10-20 lbs on each snatch and clean and jerk. 2. Increase weightlifting volume,frequency, and intensity. Gain strength in the snatch and clean and jerk. 3. Begin to add in more CrossFit for more sport specific conditioning. 4. Maintain intensity and gym consistency through holidays but don’t be scared to be merry! Phase 1 (November 2, 2014 - December 6, 2014) Re-Test/Power(Weightlifting)/Strength Goals- The goals of the 1st phase of the preseason will be to have a retest of the snatch, clean and jerk, back squat, front squat, and press to find out new 1RM in order to continue to build and improve strength. A shift in exercise priority will also occur in this phase with more of an emphasis on weightlifting movements and complexes in order to build power, and strength and proficiency movements. An additional CrossFit style workout will be added to the daily workout in order to gain additional conditioning, and becoming more sport specific as the athlete transitions into phase 2.
  • 9. 8 Methods- Utilizing 3-5 sets of 1-4 repetitions at 80%-110% of 1RM for weightlifting and strength movements. 3-5 minutes of rest will be taken between each set. The conditioning or CrossFit WOD= “Workout of the Day” will consist of the gymnastics training necessary and will focus on lower body or upper body. On two of the days when a WOD is a completed running or rowing will also be involved. Phase 2 (December 7, 2104 - December 27, 2014) Weightlifting/Strength/Conditioning Goals- The goal of the 2nd phase of the preseason will be short and focused on getting weightlifting PRs in the 30th week. Methods- The Intensity will stay high in weeks 28 and 29 from 85-98% of 1RM and we will continue to stay on track with our pulls and squats just dropping the volume. The last week will be a large taper with lifting at a high intensity only once on Monday and then dropping the intensity, volume, and conditioning work or WOD and giving the athlete two days of rest in order to be prepared for making PRs. Phase 3 (December 28, 2014 - January 31, 2015) Weightlifting/Conditioning/Strength Goals- Weightlifting will continue to be the focus during this phase, with an emphasis on the snatch and clean and jerk utilizing lifting every minute on the minute training, based off of new 1RMs CrossFit workouts will also be implemented every training day to boost conditioning volume. Methods- Intensity levels will be at 75%-100% when weightlifting and performing squats and various presses. It will be optimal here to split the workouts into AM and PM sessions. Weightlifting and strength done at one session, the WOD done at another. If only one workout can be done make sure its a combination of weightlifting and the WOD. High intensity pulls will be taken out of the workout in favor of EMOM (Every minute on the minute) training using the snatch, power snatch, clean and jerk, and power clean at 65%-90% intensity. This is where you will lift your predetermined reps on the minute every minute for the specified number of sets. Phase 4 (February 1, 2015- February 21, 2015) Conditioning/Weightlifting/Strength Goals- During this last three weeks before the Open qualifiers we want to be able to increase conditioning and maintain strength as much as possible. The amount of conditioning pieces will go up and will even have days of double conditioning. A couple days will be strength and conditioning in order to maintain the strength and power we have made up to this point. We will use previous years Open workouts to see where we stand compared to other competitors times. Methods- weightlifting, gymnastics and practice previous years open workouts *Note- Workout days are Monday-Wednesday, Friday and Saturday. Rest days are Thursday and Friday, unless otherwise noted.*
  • 10. 9 Objectives of Competition Season The goal is to peak for two different parts of the season the CrossFit Games Open and the CrossFit Games Regional. Increase work capacity and conditioning for the competitive season. Specifically, for the Open it is important to make sure that each week the athlete is at peak condition in order to guarantee the best performance for each qualifier workout. Progressing from the CrossFit Games Open qualifier to the CrossFit Games Regional we are going to have to increase the volume while increase strength, power, speed, and conditioning. As well as increase the overall ability to perform high skill movements such as handstand walks, pistols, etc. Phase 1 “The Open” (February 22 - March 29, 2015) Goals- The main priority is being in the best physical and mental shape possible for the competition workout for that week. During the week training is revolved around maintaining the strength, skill, and conditioning that we have built up during our training earlier in the macrocycle. Methods- Utilizing recovery methods such as ice baths and mobility (i.e. Foam Rolling, Lacrosse Ball, Stretching, etc) to enhance the recovery process. Also to incorporate a program consisting of weightlifting movements and strength/accessory exercises and CrossFit conditioning workouts Monday-Wednesday. Phase 2 “The Regionals Prep Part 1” (March 30 - May 2, 2015) Goals- We are looking to increase strength any amount possible in the 9 weeks between the CrossFit Games Open and the CrossFit Games Southern California Regional. The priority is to increase strength while training conditioning simultaneously. Also we are trying to improve on any high skill gymnastics movements typically tested at the Regional level Methods- This phase of the mesocycle will be primarily focused on increasing strength, along with power and speed, through the incorporation of weightlifting movements and strength/gymnastics exercises as accessory work. Weightlifting movements will be every day except for Saturday. Gymnastics accessory exercises will be on Monday, Wednesday, and Fridays. Conditioning workouts will be incorporated on all training days. It is important to split the training days into an AM and PM session that are separated by at least 4 hours if possible. This is to maximize the strength and conditioning adaptations specifically while training them simultaneously. Phase 3 “The Regionals Prep part 2” (May 3 - May 31, 2015) Goals- Part 2 is revolved around still working to increase strength, along with power, and speed, but the priority is going to be getting the conditioning of the athlete to increase in the last few weeks as much as possible. Methods- Weightlifiting and strength exercises are still going to be present, but in less volume with higher intensities. Conditioning will be still be present on all 5 training days, but two of the days (Monday and Friday until week 50 where it is Monday and Wednesday) will have two conditioning workouts. It is important to split the training days into an AM and PM session that are separated by at least 4 hours if possible. This is to maximize the strength and conditioning adaptations specifically while training them simultaneously.
  • 11. 10 Macrocycle Overview Overall Training Goals: 1. Increase deadlift and pressing strength 2. Increase overall strength, speed, power, and weightlifting maxes 3. Increase gymnastics strength and performance volume Off-season: June 2, 2014 - November 1, 2014 Goals: Recover from past competition season Increase muscular hypertrophy and muscular strength Phase Duration Goals Frequency Phase 1 2 Weeks Full Rest/Recovery 3-6x Week Phase 2 1 Week Active Recovery/Monostructural 5x Week Phase 3 1 Week GPP/Prep for Max Test 5x Week Phase 4 1 Week Test Week Phase 5 1 Week GPP/Intro to Hypertrophy 5x Week Phase 6 8 Weeks Hypertrophy 5x Week Phase 7 8 Weeks Strength 4x Week Pre-season: November 2, 2014 - February 21, 2015 Goals: Increase strength, speed, and power Increase gymnastics ability Increase conditioning (aerobic and anaerobic) Phase Duration Goals Frequency Testing 1 Week Measure Performance- Snatch/Clean and Jerk/Overhead Pressing Phase 1 4 Weeks Weightlifting/Strength 5x week WL 4x week Cond. Phase 2 3 Weeks Weightlifting PRs 4-5x week WL 3-5x week Cond. Phase 3 5 Weeks Weightlifting/Conditioning/Str ength 5x week WL 5x week Cond.
  • 12. 11 Phase 4 3 Weeks Conditioning/CrossFit/Weightl ifting/Strength 5x week Cond. 3x week WL Competition season: February 22 - May 31, 2015 Goals: Taper properly and peak for competition. Increase strength and work capacity between the CrossFit Games Open and Regional Competition Phase Duration Goals Frequency Phase 1 5 weeks Be prepared for competition workout each week 3x’s/week weightlifting 4 x’s/week conditioning Phase 2 5 weeks Increase strength, power,speed 5x’s/week weightlifting/strength 5x’s/week conditioning Phase 3 4 weeks Increase strength Increase conditioning 5x’s/week weightlifting/strength 5x’s/week conditioning w/ 2x’s of double conditioning Post Season: June Goals: Unwind from the season and relax and have fun
  • 13. 12 Training Volume and Intensity *Conditioning/WODs reps are not accounted for in the following volume graphs Offseason: Preseason: Competition Season:
  • 15. 14 Section 3: The Program Glossary- Hypertrophy= The ability to increase lean muscle mass through repetitions of 8 to 12 with a rest period of 30 to 90 seconds. Strength= The ability to increase the absolute amount of weight lifted in one repetition with a rest period of 2 to 5 minutes. Conditioning= The ability to increase capacity to do work over a period of time. AMRAP= As Many Rounds as Possible C2B= Chest to Bar DB= Dumbbell DU= Double Under EMOM= Every Minute on the Minute KB= Kettlebell MTR= Maximum Training Resistance MU= Muscle Up PU= Pull Up T2B= Toes to Bar K2E= Knees to Elbow KBS= Kettlebell Swing OHS= Overhead Squat #= lbs
  • 16. 15 Warm Up- To be done before every workout Foam Roll/SMR 5-10 minutes -Calves, Hamstrings, IT Bands, Quads, Glutes, Upper and Lower Back, Lats, Shoulders Crossover Symmetry Exercises Monostructural movement -400m Run -500m Row -Jumprope for 5-8 minutes -Airdyne 5-7 minutes A Barbell Warm up to be done before every workout depending on the main lift of the day 1x10 Snatch Grip Barbell Warm Up Deadlift Muscle Snatch Snatch Push Press Overhead Squat Squatted Snatch Press 1x5 Power Snatch 1x3 Snatch 1x10 Clean Grip Barbell Warm Up Deadlift RDL/Stiff Leg Deadlift Bent Over Row Muscle Clean Front Squat Press 1x5 Power Clean 1x3 Clean
  • 17. 16 Offseason June 2, 2014 - June 29, 2014 Post Season Recovery Phase 1. Rest and Recovery. (June 2 - 15) Mostly active rest to give the body a chance to relax and recover. Deep tissue massages can be done. Week 1 Rest. (June 2 - 8) Take week off. Some active rest includes walks, beach trip, swims. Done at low effort. Do not tire yourself with these activities. 30-45 minute Inflammation maintenance: using compression, bath salts, ice bath. 2-3 days out of the week. Week 2 Active rest and recovery. (June 9 - 15) Active rest. Some deep tissue massage and inflammation work if needed. Monday June 9, 2014: 5 to 10 mile (total) hike / walk / bike ride (at RPE of 40 to 50%) 45-60 minute lower body deep tissue massage (roller, lacrosse ball, and/or massage therapist) Wednesday June 11, 2014: Rowing to prefered distance reaching RPE of 50 to 60% (To move, but not for too long or intense) 45-60 minute upper body deep tissue massage (roller, lacrosse ball, and/or massage therapist) Friday June 13, 2014: Crossfit WOD of choice at RPE of 60 to 70% (A comfortable WOD to get back into the rhythm) Should not get too tired. 45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist) 15-30 minute Inflammation maintenance: using compression, bath salts, ice bath Phase 2. Focus on exercise technique. (June 16 - 22) Mobility WOD heavy, especially in areas that need improvement. (Kelly Starlet’s mobility WOD). Mostly preparation for getting back to weightlifting and other exercises for hypertrophy phase.
  • 18. 17 Week 3 Monday June 16, 2014: (2-3 minute intra-set rest) Mobility WOD - Ankle and Hip: 15-20 minutes Snatch - work on technique: 5x4 50% of previous max Snatch from blocks - work on technique: 5x3 75% of previous max Snatch pull from blocks - work on technique: 3x3 75% of previous max Bench Press - 4x5 70% of previous max Tuesday June 17, 2014: (2-3 minute intra-set rest) Mobility WOD - Shoulder: 15-20 minutes Clean - work on technique: 5x4 50% of previous max Clean from blocks - work on technique: 5x3 75% of previous max Clean pull from blocks - work on technique: 3x3 75% of previous max Front Squat - 4x3 90% of previous max Wednesday June 18, 2014: Active Rest - Row or Swim for 30 minutes RPE of 50% 15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist). Thursday June 19, 2014: (3-5 minute intra-set rest) Mobility WOD - Vertebrae, upper and lower back: 15-20 minutes Split Jerk - work on technique: 3x3 75% of previous max Split Jerk from blocks - work on technique: 5x3 75% of previous max Overhead Press - 4x6 70% of previous max Friday June 20, 2014: (3-5 minute intra-set rest) Back Squat - work up to a comfortable 8-10 reps. 3x10 10RM Deadlift - 5x5 75% of previous max 15-30 minute Inflammation maintenance: using compression, bath salts, ice bath Saturday June 21, 2014: Active Rest - AirDyne for 30 minutes RPE of 50% (conversation pace) 15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist). Daily volume and Intensity: 1 at 50%
  • 19. 18 Week 4 Phase 3. General Preparation, working up to maxes. (June 23 - 29) Low volume. Also includes more mobility work. Monday June 23, 2014: (2-4 minute intra-set rest) Mobility WOD - Hip: 15-20 minutes Snatch - 3x3 75% Snatch from blocks - 3x3 80% Bench Press - 3x5 70% Mobility WOD - Ankle: 15-20 minutes Tuesday June 24, 2015: (2-4 minute intra-set rest) Mobility WOD - Shoulder: 15-20 minutes Clean - 3x3 80% Clean from blocks - 3x3 80% Front Squat - 3x2 95% Wednesday June 25, 2014: Active Rest - Short hike (Conversation pace) enjoy the outdoors before hitting the gym hard again. 15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist). Thursday June 26, 2014: (3-5 minute intra-set rest) Mobility WOD - Vertebrae, upper and lower back: 15-20 minutes Split Jerk - 3x3 75% Split Jerk from blocks - 3x3 80% Overhead Press - 3x6 70% Friday June 27, 2014: (3-5 minute intra-set rest) Squat - 3x6 70% Deadlift - 3x3 90% 15-30 minute Inflammation maintenance: using compression, bath salts, ice bath Saturday June 28, 2014: Active Rest - AirDyne for 30 minutes RPE of 50% (conversation pace) 15-30 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist). Daily volume and Intensity: 1 at 50%
  • 20. 19 June 30, 2014 - September 7, 2014 Hypertrophy Phase 4. Max Testing. (June 30 - July 6) Max testing after a month of recovery to calculate weight for the off-season phases. More mobility WODs and deep tissue massages. Week 5 Monday June 30 2014: Snatch Max: Keep warm up volume low. Keep the rest time between each attempt at least 4-5 minutes. Make sure attempts look legitimate, as if it would pass in a competition. Allow at least 20-30 minutes rest after final attempt. Making sure you aren’t fatigued for the following max test. Clean and Jerk Max: Keep warm up volume low. Keep the rest time between each attempt at least 5 minutes. Make sure attempts look legitimate, as if it would pass in a competition. Mobility WOD - Ankle and Hip: 15-20 minutes. Tuesday July 1, 2014: Back Squat Max: Keep warm up volume low. Keep the rest time between each attempt at least 5 minutes. Allow at least 20-30 minutes rest after final attempt. Making sure you aren’t fatigued for the following max test. Front Squat Max: Keep warm up volume low. Keep the rest time between each attempt at least 4-5 minutes. Inflammation maintenance: using compression, bath salts, ice bath. Wednesday July 2, 2014 Mobility WOD - Vertebrae, upper and lower back: 15-20 minutes 45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist). Mobility WOD - Shoulder and upper extremities: 15-20 minutes Thursday July 3, 2014: Deadlift Max: Keep warm up volume low. Keep the rest time between each attempt at least 5 minutes. Allow at least 20-30 minutes rest after final attempt. Making sure you aren’t fatigued for the following max test. Overhead Press Max: Keep warm up volume low. Keep the rest time between each attempt at least 5 minutes.
  • 21. 20 Friday July 4, 2014: Crossfit WOD of choice at RPE of 60 to 70% (A comfortable WOD to get back into the rhythm) Should not get too tired. Inflammation maintenance: using compression, bath salts, ice bath Saturday July 5, 2014: Enjoy the beach bruh. 45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist). Phase 5. Hypertrophy. (July 7 - 13) Starting off light, but increasing time under tension. Burning the muscles. Some weightlifting at low intensity. Hypertrophy is the main goal. Week 6 Monday July 7, 2014: (1-2 minute intra-set rest) Pull Aparts - 1x10 10RM Hang Snatch high pull - 4x6 60% Pull Ups - 5x5 7RM Bent over row - 4x6 60% Face Pulls - 3x10 10RM Front Squat - 4x8 65% Tuesday July 8, 2014: (1-2 minute intra-set rest) Push Press - 4x8 10RM Clean pulls - 4x6 60% Bench Press - 4x6 70% Deadlift - 4x6 75% Overhead Press - 4x6 70% Straight leg deadlift- 3x10 60% Wednesday July 9, 2014: 45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist) Thursday, July 10: (1-2 minute intra-set rest) Pull Aparts - 1x12 12RM Hang Snatch high pull - 4x6 65% Pull Ups - 5x5 6RM Bent over row - 4x8 60% Face Pulls - 3x12 12RM Squat - 4x10 60%
  • 22. 21 Friday July 11, 2014: (1-2 minute intra-set rest) Push Press - 4x10 10RM Clean pulls - 4x6 65% Bench Press - 4x8 65% Deadlift - 5x6 70% Overhead Press - 4x8 65% Straight leg deadlift- 3x10 60% Saturday July 12, 2014: 45-60 minute deep tissue massage focusing on the all the major muscle groups (roller, lacrosse ball, and/or massage therapist) Phase 6 Compound movements while still engaging in Olympic lifts at a low volume/high intensity, to maintain form, on Wednesday's and Saturday’s. Olympics lifts will have a 1-2 minute intra-set rest and his hypertrophic exercises will follow a 30-90 second intra-set rest. Sunday will be dedicated completely to resting. The goal for this phase is to maximize size and muscle mass. Week 7 Goals- To gain as much size and muscle mass as possible. We focused on lower body hypertrophy by adding more volume to that area. Monday July 14, 2014: Deadlift – 4x10 70% Deadlift Band Pulls – 4x10 70% RDL – 4x10 70% Pistol Squats – 2x10 70% KB Swings – 2x10 70% Tuesday July 15, 2014: Bench Press – 3x10 70% Band Pull Aparts – 3x10 70% Weighted Pull-ups – 2x10 70% Weighted Pushups – 2x10 70% Bent over Rows – 3x10 70% Wednesday July 16, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 23. 22 Thursday July 17, 2014: Back Squat – 4x10 70% Lunges – 4x10 70% KB Thrusters – 4x10 70% KB Swings – 2x10 70% MB Wall Toss – 2x10 70% Friday July 18, 2014: Strict Press – 3x10 70% Band Pull Aparts – 3x10 70% Weighted Pull-ups – 2x10 70% Weighted Pushups – 2x10 70% Bent over Rows – 3x10 70% Saturday July 19, 2014: Snatch – 2x2 90% Clean – 2x2 90% Week 8 Goals- Our goal for this week is to increase our intensity and focus on upper body hypertrophy by adding more volume to that area. Monday July 21, 2014: Deadlift – 3x10 75% Deadlift Band Pulls – 3x10 75% RDL – 3x10 75% Pistol Squats – 2x10 75% KB Swings – 2x10 75% Tuesday July 22, 2014: Bench Press – 3x12 75% Band Pull Aparts – 3x12 75% Weighted Pull-ups – 2x10 75% Weighted Pushups – 2x10 75% Bent over Rows – 3x12 75% Wednesday July 23, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 24. 23 Thursday July 24, 2014: Back Squat – 3x10 75% Lunges – 3x10 75% KB Thrusters – 3x10 75% KB Swings – 2x10 75% MB Wall Toss – 2x10 75% Friday July 25, 2014: Strict Press – 3x12 75% Band Pull Aparts – 3x12 75% Weighted Pull-ups – 2x10 75% Weighted Pushups – 2x10 75% Bent over Rows – 3x12 75% Saturday July 26, 2014: Low volume with high intensity Snatch – 2x2 90% Clean – 2x2 90% Week 9 Goal- We continued increasing intensity before tapering. The focus for this week was back to lower limb hypertrophy by adding more volume to that area. Monday July 28, 2014: Deadlift – 4x8 80% Deadlift Band Pulls – 4x8 80% RDL – 4x8 80% Pistol Squats – 2x10 80% KB Swings – 2x10 80% Tuesday July 29, 2014: Bench Press – 3x8 80% Band Pull Aparts – 3x8 80% Weighted Pull-ups – 2x10 80% Weighted Pushups – 2x10 80% Bent over Rows – 3x8 80% Wednesday July 30, 2014: Low volume with high intensity Snatch – 2x2 90% Clean – 2x2 90%
  • 25. 24 Thursday July 31, 2014: Back Squat – 4x8 80% Lunges – 4x8 80% KB Thrusters – 4x8 80% KB Swings – 2x10 80% MB Wall Toss – 2x10 80% Friday August 1, 2014: Strict Press – 3x8 80% Band Pull Aparts – 3x8 80% Weighted Pull-ups – 2x10 80% Weighted Pushups – 2x10 80% Bent over Rows – 3x8 80% Saturday August 2, 2014: Snatch – 2x2 90% Clean – 2x2 90% Week 10 Goal- This week was our taper week. We dropped volume to allow us to recover. Although this week was considered a taper, we still added more volume to the upper body, which was of interest. Monday August 4, 2014: Deadlift – 3x6 65% Deadlift Band Pulls – 3x6 65% RDL – 3x6 65% Pistol Squats – 2x10 65% KB Swings – 2x10 65% Tuesday August 5, 2014: Bench Press – 3x8 65% Band Pull Aparts – 3x8 65% Weighted Pull-ups – 2x10 65% Weighted Pushups – 2x10 65% Bent over Rows – 3x8 65% Wednesday August 6, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 26. 25 Thursday August 7, 2014: Back Squat – 3x6 65% Lunges – 3x6 65% KB Thrusters – 3x6 65% KB Swings – 2x10 65% MB Wall Toss – 2x10 65% Friday August 8, 2014: Strict Press – 3x6 65% Band Pull Aparts – 3x6 65% Weighted Pull-ups – 2x10 65% Weighted Pushups – 2x10 65% Bent over Rows – 3x6 65% Saturday August 9, 2014: Snatch – 2x2 90% Clean – 2x2 90% Week 11 Goals- This week we bumped up our volume up to continue our linear periodization programming. This week we focused on lower body hypertrophy by adding more volume to that area. Monday August 11, 2014: Deadlift – 3x11 75% Deadlift Band Pulls – 3x11 75% RDL – 3x11 75% Pistol Squats – 2x10 75% KB Swings – 2x10 75% Tuesday August 12, 2014: Bench Press – 3x10 75% Band Pull Aparts – 3x10 75% Weighted Pull-ups – 2x10 75% Weighted Pushups – 2x10 75% Bent over Rows – 3x10 75% Wednesday August 13, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 27. 26 Thursday August 14, 2014: Back Squat – 3x11 75% Lunges – 3x11 75% KB Thrusters – 3x11 75% KB Swings – 2x10 75% MB Wall Toss – 2x10 75% Friday August 15, 2014: Strict Press – 3x10 75% Band Pull Aparts – 3x10 75% Weighted Pull-ups – 2x10 75% Weighted Pushups – 2x10 75% Bent over Rows – 3x10 75% Saturday August 16, 2014: Snatch – 2x2 90% Clean – 2x2 90% Week 12 Goal- The goal for this week was to continued increasing volume with an emphasis in upper body hypertrophy. Monday August 18, 2014: Deadlift – 3x7 80% Deadlift Band Pulls – 3x7 80% RDL – 3x7 80% Pistol Squats – 2x10 80% KB Swings – 2x10 80% Tuesday August 19, 2014: Bench Press – 4x7 80% Band Pull Aparts – 4x7 80% Weighted Pull-ups – 2x10 80% Weighted Pushups – 2x10 80% Bent over Rows – 4x7 80% Wednesday August 20, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 28. 27 Thursday August 21, 2014: Back Squat – 3x7 80% Lunges – 3x7 80% KB Thrusters – 3x7 80% KB Swings – 2x10 80% MB Wall Toss – 2x10 80% Friday August 22, 2014: Strict Press – 4x7 80% Band Pull Aparts – 4x7 80% Weighted Pull-ups – 2x10 80% Weighted Pushups – 2x10 80% Bent over Rows – 4x7 80% Saturday August 23, 2014: Snatch – 2x2 90% Clean – 2x2 90% Week 13 Goals- Intensity was increased for the last time in this block. Our primary focus for the week was on lower limbs by adding more volume to that area. Monday August 25, 2014: Deadlift – 3x8 85% Deadlift Band Pulls – 3x8 85% RDL – 3x8 85% Pistol Squats – 2x10 85% KB Swings – 2x10 85% Tuesday August 26, 2014: Bench Press – 3x6 85% Band Pull Aparts – 3x6 85% Weighted Pull-ups – 2x10 85% Weighted Pushups – 2x10 85% Bent over Rows – 3x6 85% Wednesday August 27, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 29. 28 Thursday August 28, 2014: Back Squat – 3x8 85% Lunges – 3x8 85% KB Thrusters – 3x8 85% KB Swings – 2x10 85% MB Wall Toss – 2x10 85% Friday August 29, 2014: Strict Press – 3x6 85% Band Pull Aparts – 3x6 85% Weighted Pull-ups – 2x10 85% Weighted Pushups – 2x10 85% Bent over Rows – 3x6 85% Saturday August 30, 2014: Snatch – 2x2 90% Clean – 2x2 90% Week 14 Goals- This was the last week for the hypertrophy block. We tapered down to transition smoothly to our strength block. Although we tapered this week, our focus was still on the upper limbs by adding more volume to that area. Monday September 1, 2014: Deadlift – 2x8 70% Deadlift Band Pulls – 2x8 70% RDL – 2x8 70% Pistol Squats – 2x10 70% KB Swings – 2x10 70% Tuesday September 2, 2014: Bench Press – 3x6 70% Band Pull Aparts – 3x6 70% Weighted Pull-ups – 2x10 70% Weighted Pushups – 2x10 70% Bent over Rows – 3x6 70% Wednesday September 3, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 30. 29 Thursday September 4, 2014: Back Squat – 2x8 70% Lunges – 2x8 70% KB Thrusters – 2x8 70% KB Swings – 2x10 70% MB Wall Toss – 2x10 70% Friday September 5, 2014: Strict Press – 3x6 70% Band Pull Aparts – 3x6 70% Weighted Pull-ups – 2x10 70% Weighted Pushups – 2x10 70% Bent over Rows – 3x6 70% Saturday September 6, 2014: Snatch – 2x2 90% Clean – 2x2 90%
  • 31. 30 September 8, 2014-November 2, 2014 Strength Current back squat max 375 Current bench press max 230 Current deadlift max 430 Current strict overhead press max 150 Current barbell row max 225 Current front squat max 320 Objective Main focus is to increase deadlift max by 25 pounds to a new max of 455. Secondary focus is to increase strict overhead press max by 20 pounds to a new max of 170. Also to incorporate olympic lifts once a week in order to maintain strength and technique on the Olympic lifts (snatch and clean and jerk). *note all percentages are based off the original compound movements maxes not the variation maxes. So the deficit Deadlift percentages are based off the athletes 1 rep Deadlift max not the deficit Deadlift max. The low box squat percentages are based off of the athletes 1 rep squat max, the savickas press percentages are based off of the athletes 1 rep max on the overhead press etc. So the variation exercises percentages are actually higher than they presume to be because we chose variations that make the exercise more difficult to perform. Method Linear periodization and progressive overload by gradually increasing intensity and decreasing volume throughout the 8 weeks. I chose exercises that will target our athletes weak points. We know our athlete is weak off the floor on the deadlift, So I chose exercises that specifically target those weaknesses. Our athlete needs to develop greater strength in quads, posterior chain, and latissimus dorsi in order to get stronger on the deadlift. We focused on exercises that build static overcome by dynamic strength. Exercises like box squats, deficit deadlifts, paused deadlifts, and paused front squats. Also we incorporated speed deadlift work with accommodating resistance to teach our athlete to accelerate through the entire deadlift movement and to increase overall speed. For increasing his overhead press the solution will be simple, increase tricep, shoulder, and lat strength. The main exercises I chose for increasing his overhead press strength are strict overhead press, savickas press, close grip bench press, dips, and pullups. These exercises will have the most carryover strength to increasing his pressing power for the strict overhead press. *note: Workout 4 days a week, Rest days are Tuesdays, Thursdays, and Sundays
  • 32. 31 Phase 7 Week 15 Goal- The goals are to increase Deadlift strength and speed off the ground, to increase overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings, shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique. Monday September 8, 2014 2 inch deficit deadlifts 2x4 80% * 3 minutes rest between sets Deadlift stance low bow squats 2x4 77% * 3 minutes rest between sets Barbell rows 3x6 68% * 2 minutes rest between sets Body Weight Glute ham raises 3 sets till failure * 1 minute rest between sets Tuesday September 9, 2014 Rest Wednesday September 10, 2014 Strict overhead press 2x4 70% * 3 minutes rest between sets Close grip bench press 3x6 65% * 3 minutes rest between sets Bodyweight pull ups 3x10 reps * 1 minute rest between sets Bodyweight dips 3x20 reps * 1 minute rest between sets Friday September 12, 2015 Squats 5x5 81% * 3 minutes rest between sets Paused front squats 5x3 (focus on speed) 70% * 2 minutes rest between sets 2 inch deficit deadlifts 5x2 (focus on speed) 64% * 2 minutes rest between sets Hamstring lying leg curls 4x12 60% * 1 minute rest between sets Saturday September 13, 2014 Snatch 5x1 50% * 2 minutes rest between sets Clean and jerk 5x1 50% * 2 minutes rest between sets Week 16 Goal- The goals are to increase Deadlift strength and speed off the ground, to increase overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings, shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique. Monday September 15, 2014 2 inch deficit deadlifts 2x4 82% * 3 minutes rest between sets Deadlift stance low box squats 2x4 78% * 3 minutes rest between sets Barbell rows 3x6 71% * 2 minutes rest between sets Body Weight glute ham raises 4 sets till failure * 1 minute rest between sets
  • 33. 32 Tuesday September 16, 2014 Rest day Wednesday September 17, 2014 Strict overhead press 2x4 76% * 3 minutes rest between sets Close grip bench press 3x6 67% * 3 minutes rest between sets Body Weight+5 pounds pull ups 3x10 * 2 minutes rest between sets Body Weight +5 pounds dips 3x20 * 1 minute rest between sets Friday September 19, 2014 Squats 5x5 82% * 3 minutes rest between sets Paused front squats 5x2 73% (focus on speed) * 2 minutes rest between sets 2 inch deficit deadlifts 5x2 63%+ a light band for accommodating resistance (focus on speed) * 2 minutes rest between sets Leg extensions 4x12 60% * 1 minute rest between sets Saturday September 20, 2014 Clean and jerk 5x1 rep with 50% * 2 minutes rest between sets Snatch 5x1 rep with 50% * 2 minutes rest between sets Week 17 Goal- The goals are to increase Deadlift strength and speed off the ground, to increase overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings, shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique. Monday September 22, 2014 2 inch deficit deadlifts 2x4 84% * 3 minutes rest between sets Deadlift stance low box squat 2x4 80% * 3 minutes rest between sets Barbell rows 3x6 73% * 2 minutes rest between sets Glute ham raises against a light band 3 sets till failure * 1 minute rest between sets Wednesday September 24, 2014 Strict overhead press 2x4 83% * 3 minutes rest between sets Close grip bench press 3x6 69% * 3 minutes rest between sets Body Weight neutral grip pull ups 4x10 * 2 minutes rest between sets Side lateral dumbbell raises 5x6 75% * 2 minutes rest between sets Friday September 26, 2014 Squats 5x5 84% * 3 minutes rest between sets Paused front squats 5x2 76% (focus on speed) * 2 minutes rest between sets 2 inch deficit deadlifts 5x2 66% + a light band for accommodating resistance (focus on speed) * 2 minutes rest between sets Seated leg curls 4x12 68% * 1 minute rest between sets
  • 34. 33 Saturday September 27, 2014 Snatch 5x1 55% * 2 minutes rest between sets Clean and jerk 5x1 55% * 2 minutes rest between sets Week 18 Goal- The goals are to maintain Deadlift and overhead press strength while maintaining overall muscular size. Tapering this week by Increasing intensity and decreasing volume in order to maintain strength and to allow the central nervous system to recover. Also incorporating some Olympic lifting to maintain form and strength in the snatch and clean and jerk. Monday September 29, 2014 2 inch deficit deadlifts 1x1 90% Deadlift stance low box squat 2x1 90% * 3 minutes rest between sets Barbell row 1x5 75% Body Weight glute ham raise 2x5 * 1 minute rest between sets Wednesday October 1, 2014 Strict overhead press 1x1 90% Close grip bench press 2x1 90% * 3 minutes rest between sets Wide grip Bodyweight pull ups 1 set of 10 Rear delt fly machine 2x8 80% * 2 minutes rest between sets Friday October 3, 2014 Squats 1x1 93% Paused front squat 2x1 82% * 3 minutes rest between sets Chest supported row machine 2x6 80% *2 minutes rest between sets Lying leg curl machine 2x6 80% * 2 minutes rest between sets Saturday October 4, 2014 Clean and jerk 5x1 55% * 2 minutes rest between sets Snatch 5x1 55% * 2 minutes rest between sets Week 19 Goal- The goals are to increase Deadlift strength and speed off the ground, to increase overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings, shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique. Monday October 6, 2014 1 inch deficit deadlifts 2x2 94% * 4 minutes rest between sets Deadlift stance safety squat bar low box squats 2x5 with 295 pounds 78% * 3 minutes rest between sets Barbell rows 2x4 with 185 pounds 82% * 3 minutes rest between sets Glute ham raises against a medium band 2x5 * 2 minutes rest between sets
  • 35. 34 Wednesday October 8, 2014 Strict overhead press 2x2 90% * 4 minutes rest between sets Savickas press 2x5 53% * 3 minutes rest between sets Bench press 2x4 76% * 3 minutes rest between sets Body weight +50 pounds dips 2x5 * 2 minutes rest between sets Friday October 10, 2014 Squats 2x2 94% * 4 minutes rest between sets Paused deadlifts 5x2 73% (focus on speed) pause for 2 seconds immediately after lifting the barbell from the floor * 2 minutes rest between sets Barbell rows 3x12 60% (hypertrophy) * 1 minute rest between sets Leg extensions 3x12 60% (hypertrophy) * 1 minute rest between sets Saturday October 11, 2014 Snatch 5x1 60% * 2 minutes rest between sets Clean and jerk 5x1 60% * 2 minutes rest between sets Week 20 Goal- The goals are to increase Deadlift strength and speed off the ground, to increase overhead press strength, to promote muscular hypertrophy in the back, quads, hamstrings, shoulders, chest, and triceps, also to maintain Olympic lifting strength and technique. Monday October 13, 2014 1 inch deficit deadlifts 2x2 96% * 4 minutes rest between sets Deadlift stance safety squat bar low box squats 2x5 80% * 3 minutes rest between sets Barbell rows 2x4 84% * 3 minutes rest between sets Glute ham raises against a medium band 2x5 * 2 minutes rest between sets Wednesday October 15, 2014 Strict overhead press 2x2 reps with 140 pounds 93% * 4 minutes rest between sets Savickas press 2x5 reps with 85 pounds 56% * 3 minutes rest between sets Bench press 2x4 reps with 180 pounds 80% * 3 minutes rest between sets Lying dumbbell tricep extensions 2x5 reps 80% * 2 minutes rest between sets Friday October 17, 2014 Squats 2x2 96% * 4 minutes rest between sets Paused deadlifts 5x2 74% (focus on speed) pause for 2 seconds immediately after lifting the barbell from the floor * 2 minutes rest between sets Barbell rows 3x12 62% * 1 minute rest between sets Lying leg curls 3x12 60% * 1 minute rest between sets
  • 36. 35 Saturday October 18, 2014 Clean and jerk 5x1 60% * 2 minutes rest between sets Snatch 5x1 60% * 2 minutes rest between sets Week 21 Goal- The goals are to increase Deadlift strength and speed off the ground and to increase overhead press strength. No weightlifting movements this week to enhance recovery for test week the following week. Monday October 20, 2014 1 inch deficit deadlifts 2x2 98% * 5 minutes rest between sets Deadlift stance safety squat bar low box squats 2x5 81% * 3 minutes rest between sets Barbell rows 2x4 86% * 3 minutes rest between sets Glute ham raises against a medium band 2x5 reps * 2 minutes rest between sets Wednesday October 22, 2014 Strict overhead press 2x2 96% * 5 minutes rest between sets Savickas press 2x5 60% * 3 minutes rest between sets Bench press 2x4 80% * 3 minutes rest between sets Side lateral raises 2x5 85% * 3 minutes rest between sets Friday October 24, 2014 Squats 2x2 97% * 5 minutes rest between sets Paused deadlifts 5x2 75% (focus on speed) pause for 2 seconds immediately after lifting the barbell from the floor * 2 minutes rest between sets Saturday October 25, 2014 rest/active recovery day 8+ hours of sleep and 1 nap if possible Lots of high quality foods (high in protein) Light stretching and contrast showers Week 22 Goal- The goals are to fully recover from the hard 7 previous weeks of training with lots of high quality foods, plenty of sleep, and contrast showers. Then try for a new Deadlift max and overhead press max. Also still perform the Olympic lifts once this week to maintain strength and form for the snatch and clean and jerk. Monday October 27, 2014 (rest/active recovery day) 8+ hours of sleep and 1 nap if possible Lots of high quality foods (high in protein) Light stretching and contrast showers
  • 37. 36 Wednesday October 29, 2014 (rest/active recovery day) 8+ hours of sleep and 1 nap if possible Lots of high quality foods (high in protein) Light stretching and contrast showers Friday October 31, 2014 (test day) Work up to a max single on the Deadlift with 455+ - working up to the max should look like this 135x5, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1*5 minutes rest between warmup sets all the way up to the max set Work up to a max single on the strict overhead press with 170+ - working up to the max should look like this barbellx8, 95x2, 135x1, 170x1 *5 minutes rest between warmup sets all the way up to the max set Saturday November 1, 2014 Clean and jerk 5x1 rep with 65% * 2 minutes rest between sets Snatch 5x1 rep with 65% * 2 minutes rest between sets
  • 38. 37 Preseason November 3, 2014-February 21, 2015 Power/Weightlifting/Strength/Conditioning *Workout= Monday-Wednesday, Friday, and Saturday* *Rest days= Thursday (Light jog, row, swim, stretch, and roll out) and Sunday(Full Rest) * *Rest Intervals= All rest intervals are 3-5 minutes between each set for weightlifting and strength workouts unless otherwise noted* Phase 1 Week 23 Goals- Should find new 1 RM in weightlifting movements and in strength movements Monday November 3, 2014 Weightlifting: 1 RM Snatch 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110% 1 RM Back Squat 1x3 50%, 1x2, 70%, 1x2 80%, 1x1 90%, 1x1 95%, 1x1 100%, 3x1 103-110% WOD: 9-6-3 135 lb. Snatch Muscles ups Tuesday November 4, 2014 Weightlifting: 1 RM Clean and Jerk 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110% 1RM Snatch Push Press 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93- 110% WOD: 5-10-15-10-5 135 lb. Clean Burpees Calorie Row
  • 39. 38 Wednesday November 5, 2013 Weightlifting: 1 RM Power Snatch 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110% 1 RM Front Squat 1x3 50%, 1x2, 70%, 1x1 80%, 1x1 90%, 1x1 95%, 1x1 100%, 3x1 103-110% WOD: 5 C2B 45 DU 10 C2B 45 DU 20 C2B 45 DU 25 C2B 45 DU 30 C2B 45 DU 35 C2B 45 DU Friday November 7, 2014 Weightlifting: 1 RM Power Clean 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93-110% 1 RM Block/Rack Jerk 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 4x1 93- 110% WOD: 4 Rounds 5 115 lb. Push Press 10 KBS 24 kg 15 Box Jump 24” Saturday November 8, 2014 Weightlifting: Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1-1 Front Squat MTR 1-1-1 MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 80-95%.
  • 40. 39 Week 24 Goals- Focus on technique and making the lifts in the snatch and clean and jerk. The first couple weeks will be the most difficult as the volume will be moderate and the intensity will be relatively high. Keep in mind that this is a shift from off-season to pre-season training and you will be more sore and tired. This is especially relevant on Saturday when we go for our MTR lifts. We are not looking to miss anything or feel overly stressed. It is important to recognize that you will be tired and we just want to work to a heavy single to keep the intensity high and our volume low, Monday November 10, 2014 Weightlifting: Snatch- 5x3 80% Snatch Low Pull- 3x3 100% Strength: Back Squat- 4x3 85% Conditioning: 21-15-9 155 lb. Deadlift HSPU Tuesday November 11, 2014 Weightlifting: Clean and Jerk 5x3 80% Clean Low Pull- 3x3 100% Strength: Push press- 4x3 85% Conditioning: “Helen” 3 Rounds for time 500m 21 KBS 24kg 12 Pull ups Wednesday November 12, 2014 Weightlifting: Power Snatch- 5x3 80% Snatch Push Press- 4x3 85%
  • 41. 40 Strength: Front Squat- 4x3 85% Conditioning: 7 Rounds for time: 5 Burpees 10 Wall Balls 15 T2B Friday November 14, 2014 Weightlifting: Power Clean+Power Jerk- 5x3 80% Strength: Block/Rack Jerk 4x3 80% Conditioning: 2k Row Saturday November 15, 2014 Weightlifting: Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Front Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk) MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 75-95% depending on how you are feeling. Week 25 Goals- Hit all of our snatches and clean and jerks. If you miss a lift make sure to count it, and don’t make it up even if you feel good. If you are dropping lifts consistently drop the intensity 5- 10% or until you know you can be consistent but don’t drop below 80%. Monday November 17, 2014 Weightlifting: Snatch- 5x2 85% Snatch Low Pull 3x2 105% Strength: Back Squat- 3x3 90%
  • 42. 41 Conditioning: 21-15-9 Snatch 135lb. Dips Tuesday November 18, 2014 Weightlifting: Clean- 5x2 85% Clean Low Pull- 3x2 105% Strength: Push Press- 4x2 90% Conditioning: 1000m Row 30 Thrusters 95lbs. 500m Row 15 Thrusters 95lbs. 250m Row 5 Thrusters 95lbs. Wednesday November 19, 2014 Weightlifting: Power Snatch- 5x2 85% Snatch Push Press- 4x2 90% Strength: Front Squat- 4x2 90% Conditioning: 12 min AMRAP 5 C2B 10 T2B 15 Pull ups Friday November 21, 2014 Weightlifting: Power clean + power Jerk- 4x2 85% Strength: Block/Rack Jerk- 4x2 85%
  • 43. 42 Conditioning: 8x 40 Second Row Hard as possible 20 Second passive row Saturday November 22, 2014 Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Front Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk) MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 85-95%. Week 26 Goals- This week will have the highest intensity lifts of this phase and at the end will mark the halfway point of phase 1. This week also has Thanksgiving on the 27th which is a rest day. Discipline must be maintained in the gym but if time is short at least do the weightlifting and strength work. Use this time off from school and work responsibly. Monday November 24, 2014 Weightlifting: Snatch- 3x1 90%, 2x1 95% Snatch Low Pull- 110% 3x1 Strength: Back Squat- 3x1 90%, 2x1 95% Conditioning: 3 rounds 3 Strict HSPU 6 Muscle Ups 12 OHS 115 lbs. Tuesday November 25, 2014 Weightlifting: Clean and Jerk- 3x1 90%, 2x1 95% Clean Low Pull- 3x1 110% Strength: Push Press- 3x1 95%
  • 44. 43 Conditioning: 21 Thrusters 95lbs 21 Pull ups 15 Thrusters 135 Lbs 15 C2B 9 Thrusters 185 lbs 9 Bar Muscle Ups Wednesday November 26, 2014 Weightlifting: Power Snatch- 3x1 90%, 2x1 95% Snatch Push Press- 2x1 90%, 2x1 95% Strength: Front Squat- 3x1 95% WOD: 4 rounds 10 Front Squats 155lbs 20 Front racked walking lunges 400m run Friday November 28, 2014: Weightlifting: Power Clean + Power Jerk- 3x1 90%, 2x1 95% Strength: Block/Rack Jerk- 3x1 90%, 3x1 95% WOD: 10x 40 sec on 20 sec off=(Active light row) Rowing Saturday November 29, 2014: Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Front Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk) MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 85-95%.
  • 45. 44 Week 27 Goals- Taper to be ready for possible PRs the Saturday of this week. They should not be forced however. We will be looking to really push for a PR at the end of week 8. Monday December 1, 2014 Weightlifting: Muscle Snatch- 2x2 55% Snatch- 1x2 60%, 3x1 65% Strength- Back Squat- 3x1 75% WOD: 15-12-9 Dips KettleBell Thruster 24kgs each hand C2B Pull ups Tuesday December 2, 2014 Weightlifting: Muscle Clean- 2x2 55% Clean and Jerk- 1x2 60%, 3x1 65% Strength: Push Press- 3x1 65% Conditioning: 5 Rounds for time 30 Double Unders 15 Power Clean 115lb Wednesday December 3, 2014 Weightlifting: Power Snatch from Mid Blocks- 2x2 60%, 3x1 65% Snatch Push Press- 3x1 65% Strength: Front Squat- 3x1 75% Conditioning: 3 rounds for time 30 T2B 15 Clean and Jerks 155lbs.
  • 46. 45 Friday December 5, 2014 Weightlifting: Power clean from Mid Blocks- 2x2 60%, 3x1 65% Strength: Block/Rack Jerk- 3x1 65% Conditioning: Row- 12x 40 Seconds on/20 Seconds active recovery Saturday December 6, 2014 Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Front Squat Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk) MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 85-95%. Phase 2 Week 28 Goals- The weightlifting program program will change for the next three weeks. We will focus on high intensity doubles for the week. The conditioning work will also begin to include heavier workouts now that we are more conditioned to CrossFit style workouts. The culmination of this phase will be at the end of week where a large taper occurs as we shoot to make new PRs, specifically in back squat, front squat, snatch, and clean and jerk. IMPORTANT: If a new PR was made last Saturday do not use this new PR for your percentages this week. If a PR was made last week if should have been relatively easy, which is great but we don’t need to add extra stress to training these next two weeks. Lets stay consistent at a high intensity and really feel good and push the envelope during week 8. Monday December 8, 2014 Weightlifting: Snatch- 3x2 85%, 3x1 90% Snatch Low Pulls- 4x1 105% Strength Back Squat- 4x3 85% WOD: 10 MInutes 30 Snatches 75 lbs. 30 Snatches 135 lbs. 30 Snatches 165 lbs. 30 Snatches 210 lbs.
  • 47. 46 Tuesday December 9, 2014 Weightlifting: Clean and Jerk- 3x2 85%, 3x1 90% Clean Low Pulls- 4x1 105% Strength: Push Press 4x1 90% WOD: 7 Rounds 3 Burpee Muscle Ups 6 Strict HSPU with Abmat 9 Wall Balls 20 lb Ball Wednesday December 10, 2014 Weightlifting: Power Snatch 5x1 90% Snatch Push Press 4x1 90% Strength: Front Squat 4x3 85% WOD: 10 minute AMRAP 30 foot handstand walk 30 Pistols alternating legs 30 KBS 24kg Friday December 12, 2014 Weightlifting: Power Clean 5x1 90% Strength Box/rack Jerk 5x1 90% WOD: 12x Row 40 Second on 20 Active recovery row
  • 48. 47 Saturday December 13, 2014 Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Front Squat Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk) MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 85-95%. Week 29 Goals- Hit all the high percentage lifts. Have a happy birthday on the 18th or celebrate after you workout on the 17th. The 19th will be a relatively light day because of this. Again hitting all of the high percentages is important this week for preparation for next week. Monday December 15, 2014 Weightlifting: Snatch- 2x2 90%, 3x1 95% Snatch Low Pulls- 3x1 110% Strength Back Squat- 3x2 90%, 1x1 95% WOD: For Time 20 Power Snatches 95 20 Strict HSPU 15 Power Snatches 135 15 Strict HSPU 10 Power Snatches 175 10 Strict HSPU Tuesday December 16, 2014 Weightlifting: Clean and Jerk 2x2 90% 3x1 95% Clean Low Pulls 3x1 110% Strength: Push Press 3x1 95% WOD: 4 Rounds 200 Meter row 15 Burpees over rower
  • 49. 48 Wednesday December 17, 2014 Weightlifting: Power Snatch 3x1 95% Snatch Push Press 3x1 95% Strength: Front Squat 3x2 90%, 3x1 95% Conditioning: 100 Double Unders 3 rounds for time 15 C2B 15 Thrusters 115 lbs 15 Dips Cash Out: 100 Double Unders Friday December 19, 2014 Power Clean 3x1 95% Strength: Rack/Box Jerk 3x1 95% WOD: 14x Row 40 seconds on 20 seconds active recovery Saturday December 20, 2014 Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Front Squat Squat MTR 1-1-1 (Start with weight you ended Clean and Jerk) MTR= Maximum Training Resistance. There should be no maximal straining or difficulty standing up or pulling the weight. Should aim to work up to 80-90%. Week 30 Goals- This is a big taper week and very important and also Christmas week. We will be aiming to hit new PRs in the snatch and clean and jerk. The overhead strength lifts will be taken out this week to get rid of extra volume and stress on the body. Conditioning workouts will be kept to a minimum and will be very short. Christmas lands on Thursday which works very well for us as it is a rest day anyway. The Friday after this will either be a very light to just go through the weight lifting motions or another rest day if you can’t get to the gym, it is not open, or just want/need another rest day. If the gym is not open or you can not get to a gym on Saturday, we can work the lifts into the program starting the following Monday. By no means should you lift Sunday stick to the schedule.
  • 50. 49 Monday December 22, 2014 Weightlifting: Snatch- 2x1 93%, 2x1 95%, 2x1 97-98% Clean and Jerk- 2x1 93%, 2x1 95%, 2x1 97-98% Back Squat- 3x1 90% WOD: 4 rounds 5 Dips 10 Power Snatch 95 lbs 200m JOG Tuesday December 23, 2014 Weightlifting: Snatch- 5x1 85% Clean and Jerk- 5x1 85% WOD: For Time 1000m Row Rest 5 min 1000m Row Wednesday December 24, 2014 Weightlifting: Snatch 5x1 75% Clean and Jerk- 5x1 75% Saturday December 27, 2014 Weightlifting: Snatch 1 RM 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 6x1 93-110% Clean and Jerk 1 RM 1x3 35%, 1x2 55%, 1x1 70%, 1x1 80%, 1x1 85%, 1x1 90%, 6x1 93-110% Preseason- Phase 3 Week 31 Goals- This will be a short training week because of the NYE Holiday break that usually lasts 2- 3 days. Monday and Tuesday can be used to make up for weightlifting PR attempts. Only go for a max on one of the days. Honestly just move around as much as possible. Do what ever you want, just don’t go crazy don’t get crazy sore. NO DOMS NO INJURIES NO SPORTS.
  • 51. 50 Monday December 29, 2014 Weightlifting: Snatch MTR 3-3-2-2-1-1-1-1-1 Clean and Jerk MTR 3-3-2-2-1-1-1-1-1 Keep to 70% if you have not gone for a max. Otherwise go up to an MTR. ONLY ONE MISS ALLOWED. WOD: 3 Rounds Not For Time 20 Narrow Grip (Clean Grip) OHS 20 Squat Snatch Press Tuesday December 30, 2014 Weightlifting: Snatch 3-3-2-2-1-1-1-1-1-1-1-1 Clean and Jerk 3-3-2-2-1-1-1-1-1-1-1-1 Only do this if you have not gone for a MAX yet. Otherwise only do the Conditioning: AMRAP 15 Minutes 20 Situps 15 Pushups 20 Pull Ups 15 Wall Balls 20lbs December 31-January 4, 2015 1-2 hours of work 3-4 days. Warm Up and stretch everyday. Run, bike, swim, row, walk, jump rope, core work. Mobility. Don’t workout on January 4. Week 32 Goals- Become initiated into new style of weightlifting conditioning with EMOM training. You need to be able to lift a weight even when you may not be fully ready to lift, but this is what you will have to do when it comes time to compete in the CrossFit Open and at Regionals. Try to keep with the timer as much as possible. If you fall behind, just keep going with the work until you are done or catch up with the timer. Hang on. ***EMOM= Every minute on the minute. You will lift the designated number of reps on the start of each minute for the designated number of sets. If you go into the next minute, then just wait for a new minute to start again. Example: Finish my 3 clean and jerks at 4:25 when I started at 3:00. Wait for 5:00 mark. Do not continuously do work.*** **Strength work = 3-5 minutes rest between sets** *Weightlifting on Saturdays = 3-5 minute rest between sets*
  • 52. 51 Monday January 5, 2015 Weightlifting: EMOM Snatch 10x3 70% Strength: Back Squat 4x3 85% WOD: 3 rounds 15 Deadlifts 225 lbs 15 HSPU 400m run Tuesday January 6, 2015 Weightlifting: EMOM Clean and Jerk 10x3 70% Strength: Press 4x3 85% WOD: AMRAP 10 min 60 Bar facing burpees 30 Overhead squats 120lbs 10 Muscle Ups Wednesday January 7, 2015 Weightlifting: EMOM Power Snatch 10x3 70% Strength: Front Squat 4x3 85% WOD: Run 200m-400m-800m-1600m-800m-400m-200m Rest 1:1 of the time it took you to run. Except the 1600m rest half of what it took you. Friday January 9, 2015 Weightlifting: Power Clean 10x3 70%
  • 53. 52 WOD: 5 Rounds 5 Power cleans 135lbs 5 Push press 135lbs 5 Power snatches 135lbs 5 Strict HSPU Saturday January 10, 2015 Weightlifting: Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Up to 85% WOD: 4 Rounds 4 Power Cleans 185lbs 200m Run Week 33 Goals- The EMOM volume will drop by a third to doubles and intensity will go up 10%. Missing might occur more here as opposed to last week because of the jump in intensity and doing doubles on the minute. Make sure to stay on the minute with your lifts. Monday January 12, 2015 Weightlifting: EMOM Snatch 10x2 80% Strength: Back Squat 4x2 90% WOD: 12-9-6-3-6-9-12 Deadlift 275 30 Double Unders after each set Tuesday January 13, 2015 Weightlifting: EMOM Clean and Jerk 10x2 80% Strength: Press 4x2 90%
  • 54. 53 WOD: AMRAP 10 Minutes 3 Thrusters 95 lbs 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 C2B Wednesday January 14, 2015 Weightlifting: EMOM Power Snatch 10x2 80% Strength: Front Squat 4x2 90% WOD: 3 Rounds 500m Row 12 Power Snatch 95 lbs 21 T2B Friday January 16, 2015 Weightlifting: EMOM Power Clean 10x2 80% WOD: Death by Push Press/Jerk 165 lbs Do one rep on the 1st minute, 2 reps on the second minute, 3 reps on the third, etc, till you can’t finish in the minute. Saturday January 17, 2015 Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Up to 85% Conditioning: 4 Rounds 30 Power Snatch 75 lbs. 15 box jump overs 24”
  • 55. 54 Week 34 Goals- Last Week of EMOM training at a high intensity doing singles. You should not feel stressed with making each lift in the minute that you have for the snatches but possibly for the clean and jerks. Concentrate on making each lift. The goal is no misses. If you miss a weight it should only be in your last five of your clean and jerks. But after training like this you should feel strong and confident about entering the final month of training for the CrossFit Open with all the weights they might use feeling relatively light. You should have no problems about being ready to pick up the barbell when you are tired. Monday January 19, 2015 Weightlifting: EMOM Snatch 10x1 90% Strength: Back Squat 2x2 90%, 2x1 95% WOD: 12-9-6 Deadlift 315 lbs Muscles Ups Tuesday January 20, 2015 Weightlifting: EMOM Clean and Jerk 10x1 90% Strength: Press 4x1 95% WOD: 14 Min Emom 15 cal row odd min 15 burpee even min Wednesday January 21, 2015 Weightlifting: EMOM Power Snatch 10x1 85% Strength: Front Squat 2x2 90%, 2x1 95% WOD: AMRAP 15 minute 10 Pushup 10 unbroken T2B
  • 56. 55 10 situps Friday January 23, 2015 Weightlifting: EMOM Power Clean 10x1 85% WOD: 30 min Body weight sled push 50m 10 Power Snatches 135 lbs. Body weight sled push 100m 10 power cleans 165 lbs. (Change your own weight each time) Saturday January 24, 2015 Snatch MTR 3-2-1-1-1-1-1-1-1 Clean and Jerk MTR 3-2-1-1-1-1-1-1 Up to 85% WOD: 2000m Row Rest 5 min 2000m Row Week 35 Goals- Taper week. Not looking to push anything very hard. Make sure to hit every single snatch and clean and jerk. No weight should feel stressful. Concentrate instead on being precise and fast with the lifts. Good technique and consistency on light lifts are just as important to save you time but especially energy. *Weightlifting and Strength work will have 3-5 minute rest intervals between sets* Monday January 26, 2015 Weightlifting: Snatch 3x2 70%, 3x1 75% Strength Back Squat 3x1 75% WOD: 15-10-5 Muscle Ups Power Clean 135lbs Burpees
  • 57. 56 Tuesday January 27, 2015 Weightlifting: Clean and Jerk 3x2 70%, 3x1 75% Strength: Press 3x1 70% WOD: 21-15-9 Thrusters 105 lbs C2B Wednesday January 28, 2015 Weightlifting: Power Snatch: 5x1 75% Strength: Front Squat 3x1 75% WOD: 5k Row Friday January 30, 2015 Weightlifting: Power Clean 5x1 75% WOD: 3 Rounds 400m run 15 Pull Ups 10 Cleans 135 lbs 5 Push Press/Push Jerk/Jerk 135 Lbs Saturday January 31, 2015 WOD: 2 Mile Jog
  • 58. 57 Phase 4 Week 36 Goals- At this point we need to start getting comfortable being uncomfortable by pushing outside of your comfort zone in order to maximize full potential. Conditioning will be at 100% and no energy should be left at the end of the workouts. Using exercises like the AirDyne will help us achieve this goal. As well we are going to throw in some past Open workouts to match upcoming competitions. Towards the end of the week we are going to go for a 1 rep max. based on a time limit. Monday February 2 2015 Weightlifting: Snatch 4x275% Strength: Back Squat 3x385% Conditioning: 7 mins for max amount of burpees Tuesday February 3 2015 Conditioning: 20 mins of rowing (intervals for 1 minute on 90-100% and 1 minute rest) Conditioning: 10 minutes of: 30 Double unders 15 power snatches at 75 lbs Wednesday February 4 2015 Weightlifting: Clean and Jerk 4x275% Strength: Front Squat 3x385% Conditioning: 30 mins push sled with no weight Friday February 6 2015 Conditioning: AirDyne 4 rounds of 2 minutes 90-100%/ 1 minute off
  • 59. 58 Conditioning: AMRAP 15 minutes: 10 toes to bar 15 box jumps 20 chest to bar pull ups Saturday February 7 2015 Strength: Snatch: 20 mins to establish 1RM Clean and Jerk: 20 mins to establish 1RM Conditioning: 3 rounds of: 30 wall balls 30 Push press 95 lbs Week 37 Goals- We are going to continue to get comfortable being uncomfortable by pushing outside of our comfort zone. Conditioning will still be at 100%. We will still utilize exercises like the AirDyne will help us achieve this goal. As well as the past Open workouts to match upcoming competitions. At the end of the week we are going to focus on the snatch and clean and jerk. Monday February 9 2015 Weightlifting: Power Snatch 4x275% Strength: Back Squat 3x385% Conditioning: 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees Tuesday February 10 2015 Conditioning: AMRAP in 14 minutes of: 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
  • 60. 59 Conditioning: Every 3 minutes for as long as possible complete: (increasing each by 2 repetitions) From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Wednesday February 11 2015 Weightlifting: Power Clean 4x275% Strength: Front Squat 3x385% Conditioning: 5 Rounds of: 10 Cal AirDyne 15 Pistols 25 Double Unders Friday February 13 2015 Conditioning: AMRAP in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch Conditioning: AMRAP in 15 minutes: 10 toes to bar 15 box jumps
  • 61. 60 20 chest to bar pull ups Saturday February 14 2015 Weightlifting: Snatch 5x275% Clean and Jerk 3x285% Conditioning: AirDyne 4 rounds of 2 minutes 90-100%/ 1 minute off Week 38 Goals- The main focus of this week is to taper the weightlifting exercises but, we are going to continue pushing outside of your comfort zone with conditioning. The conditioning will still be at 100%. We will still utilize exercises like the AirDyne will help us achieve this goal. As well as the past Open workouts to match upcoming competitions. Overall this weeks goal is to taper in order to prep for the Open competition. Monday February 16 2015 Weightlifting: Hang Snatch 2x265% Strength: Back Squat 2x375% Conditioning: Every 3 minutes for as long as possible complete:(increasing each by 2) From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
  • 62. 61 Tuesday February 17 2015 Conditioning: AMRAP in 15 minutes going through all 3 10 toes to bar 15 box jumps 20 chest to bar pull ups Conditioning: AirDyne 4 rounds of 2 minutes 90-100%/ 1 minute off Wednesday February 18 2015 Weightlifting: Hang Clean 3x265% Strength: Front Squat 3x275% Conditioning: AMRAP in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch Friday February 20 2015 Conditioning: 3 rounds of: 30 wall balls 30 Push press 95 lbs Conditioning: AMRAP in 14 minutes of: 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
  • 63. 62 Saturday February 21 2015 Weightlifting: Power Snatch 3x270% Power Clean 2x280% Conditioning: 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees
  • 64. 63 Competition Season Feb 23, 2015- May 31, 2015 *Workout Days: Monday, Tuesday, Wednesday, Friday, Saturday *Rest Days: Thursday, Sunday **All rest intervals are 2-5 mins unless otherwise noted **Thursdays will be considered an active rest day. It is advised to get some swimming on Thursdays along with mobility exercises for problem areas (e.g. hips, shoulders, ankles) and an ice bath that is 7-10 mins in duration. Sundays you should do mobilize/stretch shoulders, hips, and ankles and then take an ice bath 7-10 mins long. Competition Season-Phase 1 “The Open” Week 39 Goals- The main goal is to peak for this week’s competition workout and to maintain our strength. The way that the week is structured is that we are doing the highest volume on Monday and then slowly taking the volume down each day progressing through the week. Also this week we will focus on work for the posterior chain strength. Monday February 23 2015 Weightlifting: Snatch 5x2 80-90% Strength: Deadlifts 5x2 80-90% **only increase weight if form is perfect Conditioning: 30 min of pushing sled no weight Tuesday February 24 2015 Weightlifting: Clean and Jerk 3x3 75-85% Strength: Barbell Rows 3x3 75-85% **only increase weight if form is perfect
  • 65. 64 Conditioning: 3 rounds of: 30 wall balls 30 Push press 95 lbs Wednesday February 25 2015 Weightlifting: Snatch 3x2 65-75% **only increase weight if form is perfect Strength: Pull ups 3x10 bodyweight Conditioning: 30 minutes of rowing Friday February 27 2015 Prep for comp., testing movements, and developing strategy and efficiency plan for competition Saturday February 28 2015 Competition Day Week 40 Goals- The main goal is to peak for this week’s competition workout and to maintain our strength. The way that the week is structured is that we are doing the highest volume on Monday and then slowly taking the volume down each day progressing through the week. During this week we will focus on leg strength. Monday March 2 2015 Weightlifting: Power Snatch 4x2 80-90% **only increase weight if form is perfect Strength: Back Squat 2x2 80-90% Conditioning: AMRAP in 15 mins: 10 toes to bar 15 box jumps 20 chest to bar pull ups
  • 66. 65 Tuesday March 3 2015 Weightlifting: Clean 3x3 75-85% Strength: Front Squats 2x2 75-85% **only increase weight if form is perfect Conditioning: AMRAP in 10 minutes of: 30 Double unders 15 power snatches at 75 lbs Wednesday March 4 2015 Weightlifting: Power cleans 3x2 65-75% Strength: Back Squats 3x1 65-75% **only increase weight if form is perfect Conditioning: 7 minutes of max burpees Friday March 6 2015 Prep for comp., testing movements, and developing strategy and efficiency plan for competition Saturday March 7 2015 Competition Day Week 41 Goals- The main goal is to peak for this week’s competition workout and to maintain our strength. The way that the week is structured is that we are doing the highest volume on Monday and then slowly taking the volume down each day progressing through the week. We plan to work with pause movements to help with controlling the lifts throughout the whole movement. Monday March 9 2015 Weightlifting: Hang Snatch 5x2 80-90% Pause Snatch 5x2 80-90% **only increase weight if form is perfect
  • 67. 66 Conditioning: 30 muscle ups for time Tuesday March 10 2015 Weightlifting: Hang Clean 3x3 75-85% Pause Cleans 3x3 75-85% **only increase weight if form is perfect Conditioning: 21, 15 and 9 reps of: thrusters pull ups Wednesday March 11 2015 Weightlifting: Snatch 3x2 65-75% Clean and Jerk 3x2 65-75% **only increase weight if form is perfect Conditioning: 20 mins of rowing (intervals for 1 minute on 90-100% and 1 minute rest) Friday March 13 2015 Prep for comp., testing movements, and developing strategy and efficiency plan for competition Saturday March 14 2015 Competition Day Week 42 Goals- The main goal is to peak for this week’s competition workout and to maintain our strength. The way that the week is structured is that we are doing the highest volume on Monday and then slowly taking the volume down each day progressing through the week. For this week we want to work on pulling form/strength for our main lifts. Monday March 16 2015 Weightlifting: Snatch 5x2 80-90% Snatch Pull 5x1 80-90% **only increase weight if form is perfect
  • 68. 67 Conditioning: 30 mins of rowing Tuesday March 17 2015 Weightlifting: Clean and Jerk 3x3 75-85% Clean Pull 3x2 75-85% **only increase weight if form is perfect Conditioning: AirDyne 4 rounds of 2 minutes 90-100%/ 1 minute off Wednesday March 18 2015 Weightlifting: Clean Pull 4x1 65-75% Snatch Pull 4x1 65-75% **only increase weight if form is perfect Conditioning: 10 minutes of: 30 Double unders 15 power snatches at 75 lbs Friday March 20 2015 Prep for comp., testing movements, and developing strategy and efficiency plan for competition Saturday March 21 2015 Competition Day Week 43 Goals- The main goal is to peak for this week’s competition workout and to maintain our strength. The way that the week is structured is that we are doing the highest volume on Monday and then slowly taking the volume down each day progressing through the week. This week we want to work on dialing in the snatch and clean and jerk. Also maintain some basic leg strength. Monday March 23 2015 Weightlifting: Power Snatch 3x2 80-90% Hang Snatch 3x1 80-90%
  • 69. 68 Strength: Back Squats 3x1 80-90% **only increase weight if form is perfect Conditioning: 3 rounds of: 30 wall balls 30 Push press 95 lbs Tuesday March 24 2015 Weightlifting:: Power Clean 2x2 75-85% Hang Clean 2x2 75-85% Strength: Front Squats 2x2 75-85% **only increase weight if form is perfect Conditioning: 15 minutes of: (as many as possible in 15 mins going through all 3) 10 toes to bar 15 box jumps 20 chest to bar pull ups Wednesday March 25 2015 Weightlifting: Snatch 3x1 65-75% Clean and Jerk 3x1 65-75% **only increase weight if form is perfect Conditioning: 15 muscle ups for time Friday March 27 2015 Prep for comp., testing movements, and developing strategy and efficiency plan for competition Saturday March 28 2015 Competition Day
  • 70. 69 Competition Season-Phase 2: Regionals Prep Part 1 Week 44 Goal: Take a break mentally from the past 5 weeks of competition. Stay in the gym for some light work, but keep the maintenance on the weightlifting movements. **Training sessions should be done in one session to eliminate the amount of time spent in the gym this week** Monday March 30, 2015: Day off to to recoup after Open; Can come in for light aerobic exercise/mobility Ride the AirDyne/Row and sweat a little if necessary Tuesday March 31, 2015: Come in and get some light aerobic exercise/break a sweat AirDyne/Row for 25-30 mins Light Barbell work for Snatches **Bar only and use this to open up hips and shoulders by spending time in bottom position of squat Wednesday April 1, 2015: Clean and Jerk 5x3 60-70% at most **Keep the focus on technique and speed under the bar Conditioning: 15 min AMRAP: 200 meter run 20 Step-ups 30 Air Squats 250 meter row **Work at an RPE of 70-75% Thursday April 2, 2015: Rest day; Stay out of the gym Go play a sport if necessary; i.e. Shoot some hoops, throw a football around **DO NOT get hurt** Friday April 3, 2015: Snatch 3x3 65-70% at most Back Squat 3x3 70-75% at most **Technique and Speed are the focus on both exercises Conditioning: 5 Rounds (Not for Time): 20 Barbell Lunges (10/leg) 45# 15 Ring Rows 10 Ring Push ups
  • 71. 70 Saturday April 4, 2015: Clean and Jerk 3x3 65-70% Front Squat 3x3 70-75% **Technique and Speed are the focus for both exercises Conditioning: 4 Rounds: 15 Toes 2 Bar 20 Wall Balls 20# 30 Double Unders Sunday April 5, 2015: REST DAY; go for a walk if necessary just to move Go enjoy a day with friends/family and get mentally reset to focus on the up coming training and push towards Regionals!! Week 45 Goal: Begin work to increase strength. Start off with higher volume and work on consistency at lower intensities. Have gymnastics work mixed in on a couple days to work on Strict Handstand Push ups and Toes 2 Bar which are skill movements that tend to be tested at Regionals. **AM and PM sessions should ideally be done with at least 4 hours of separation **All rest intervals are 2-5 mins unless otherwise noted Monday April 6, 2015: (AM) Snatch w/ pause at knee 7x2 **Increase load from 75-85% over the 7 sets Back Squat with 3 sec pause at bottom 5x5 65% Single Leg RDL with Kettlebell 3x8/leg; rest 60 secs **work to a weight that is challenging for 8 reps 30 sec. Hollow Body Plank hold x3; rest 60 secs **Alternate between Single Leg RDL and Plank hold to complete sets** (PM) Conditioning 3 Rounds: 1,000m row 30 Pull-ups 15 Strict HSPU
  • 72. 71 Tuesday April 7, 2015: (AM) Seated Box Jump 7x1 **For max height; increase height over all 7 sets Every 45 secs for 3 mins 1 Power Snatch + 2 Snatch Grip Push Press **work at 70% of max Snatch Every 45 secs for 3 mins 2 Power Cleans + 1 Power Jerk **work at 70% of max Clean and Jerk Conditioning 3 Rounds of 10 OHS 135# 50 Double Unders **Today’s session can be done in one training session due to the low volume Wednesday April 8, 2015: (AM) Hang Clean 7x2 75-85% of Clean **increase load from 75-85% over 5 sets Clean 1st Pulls 3x3 100% of Max Clean and Jerk Front Squats 2x4 75% 2x4 80% Strict Handstand Push up 3x8 rest 30 secs **add some form of resistance (i.e. weight vest) if 8 reps are easy. Working on consistency under fatigue (PM) Conditioning AMRAP 12 min: 3-6-9-12-15… Pistols KB Swings 53# Friday April 10, 2015: (AM) Snatch 7x1 **Work up to a 1RM relative to the day Clean and Jerk 7x1 **Work up to a 1RM relative to the day Back Squat 3x3 80% 3x3 85% Unbroken Toes 2 Bar 3x15; rest 45 secs
  • 73. 72 (PM) Conditioning 5 rounds of: 30 secs Max Reps Wall Balls 30 secs Rest 30 secs Max Reps Rope Climbs 30 secs Rest 30 secs Max Calories on AirDyne 30 secs Rest **Add all reps from the 3 exercises together for total score** Saturday April 11, 2015: (AM) Deadlift 3x10 65%; rest 60-90 secs Bench Press 3x5 **increase weight across sets to 5RM for day Weighted Strict Pull-Up 3x5 **work with level load across sets ***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise (PM) Conditioning: For time: 1,000 meter Run 20 Muscle Ups 1,000 meter Row Week 46 Goal: The goal for this week is the increase the intensities for most lifts. Also to make sure that some gymnastic skill is worked on with Strict Handstand Push ups and Toes 2 Bar. **AM and PM sessions should ideally be done with at least 4 hours of separation **All rest intervals are 2-5 mins unless otherwise noted Monday April 13, 2015: (AM) Snatch w/ pause at knee 5x2 80-90% **start at 80% and increase to 90% over the 5 sets Back Squat with 3 sec pause at bottom 5x4 70% Single Leg RDL with Kettlebell 3x8/leg **work to a weight that is challenging for 8 reps; rest 60 secs 30 sec. Hollow Body Plank hold x3; rest 60 secs **Alternate between Single Leg RDL and Plank hold to complete sets**
  • 74. 73 (PM) Conditioning: For Time: 100 Calories on AirDyne then 3 Rounds of 50ft. Handstand Walk 50 Double Unders then 100 Calories on AirDyne Tuesday April 14, 2015: (AM) Seated Box Jump 7x1 **For max height; increase height over all 7 sets and improve on last weeks height Every 45 secs for 3 mins 1 Power Snatch + 2 Snatch Grip Push Press **work at 70% +10# of max Snatch Every 45 secs for 3 mins 2 Power Cleans + 1 Power Jerk **work at 70%+ 10# of max Clean and Jerk Conditioning For Time: 10-8-6-4-2 Power Clean and Jerk 165# 5-4-3-2-1 Muscle Up *Alternate b/w Power Clean and Jerk and Muscle ups; e.g. 10 PC&J, 5 MU’s, 8, 4...2, 1 **Today’s session can be done in one training session due to the low volume Wednesday April 15, 2015: (AM) Hang Clean 5x2 80% of Clean **increase load over sets, but no higher than 85% Clean 1st Pulls 3x3 100% + 10# of Max Clean and Jerk Front Squats 3x4 80% and 1x4 85% Strict Handstand Push up 3x8 **rest 30 secs; add some form of resistance (i.e. weight vest) if 8 reps are easy. Working on consistency under fatigue (PM) Conditioning 10 min AMRAP: 15 Front Squats 95# 15 Burpees
  • 75. 74 3 Rope Climbs Friday April 17, 2015: (AM) Snatch 7x1 **Work up to a 1RM relative to the day; goal is to add 5# from previous week Clean and Jerk 7x1 **Work up to a 1RM relative to the day; goal is to add 5-10# from previous week Back Squat 5x3 1x3 80% 3x3 85% 1x3 88% Unbroken Toes 2 Bar 3x15; rest 45 secs (PM) Isabel 30 Snatches for time **Power Snatches rest 5 mins Grace 30 Clean and Jerks for time **Power Clean and Jerks Saturday April 18, 2015: (AM) Deadlift 3x8 75% Bench Press 3x5 **increase weight across sets to 5RM for day; goal is to increase 5# from previous week Weighted Strict Pull-Up 3x5 **work with level load across sets; goal is to increase load from previous week ***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise (PM) Conditioning 5 Rounds for time: 400 meter run 20 Kettlebell Overhead Lunge (alternating legs) 53# 20 Kettlebell Swings 53# Week 47 Goal: This is the last week before all weightlifting movements (Snatch and Clean and Jerk) move into being single reps. Still maintaining the gymnastics work that we typically incorporate during the week to keep progressing in those areas. **AM and PM sessions should ideally be done with at least 4 hours of separation **All rest intervals are 2-5 mins unless otherwise noted
  • 76. 75 Monday April 20, 2015: (AM) Snatch w/ pause at knee 5x2 85-92% **Start at 85% and work up to 92% through the 5 sets as form permits Back Squat with 3 sec pause at bottom 4x4 70% + 10-15# Single Leg RDL with Kettlebell 3x8/leg **work to a weight that is challenging for 8 reps; rest 60 secs 30 sec. Hollow Body Plank hold x3; rest 60 secs **Alternate between Single Leg RDL and Plank hold to complete sets** (PM) Conditioning 4 Rounds of: 200 meter run 15 Chest 2 Bar Pull ups Max Effort Burpees **2:30 of work/1:30 of rest. In a 2:30 window complete a 200m run 15 C2B Pull ups and then as many Burpees as possible in the remaining time. Rest 1:30 before next round and score is number of Burpees completed for all rounds. Tuesday April 21, 2015: (AM) Seated Box Jump 7x1 **For max height; increase height over all 7 sets Every 45 secs for 3 mins 1 Power Snatch + 2 Snatch Grip Push Press **80% of max Snatch Every 45 secs for 3 mins 2 Power Cleans + 1 Power Jerk **80% of max Clean and Jerk Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps 30in *Complete 3 Muscle ups between rounds of Box Jumps **Today’s session can be done in one training session due to the low volume Wednesday April 22, 2015: (AM) Hang Clean 5x2 85-92% of Clean **increase load over sets, but no higher than 92% Clean 1st Pulls 3x3 100% + 20# of Max Clean and Jerk Front Squats 1x3 **1 set at 85% due to the conditioning workout programmed
  • 77. 76 3x8 Strict Handstand Push up; rest 30 secs **add some form of resistance (i.e. weight vest) if 8 reps are easy. Working on consistency under fatigue OPTIONAL TODAY DUE TO THE CONDITIONING WORKOUT. IF YOU FEEL GOOD AND THINK YOU CAN HANDLE IT GO AHEAD AND COMPLETE THIS PORTION** (PM) Conditioning For Time: 21-15-9-6-3 Strict Handstand Push ups Front Squats 195# Bar Facing Burpees (standard burpee but hop to other side of bar with each rep) Friday April 24, 2015: (AM) 7x1 Snatch **Work up to a 1RM relative to the day and try to increase 5# from previous week 7x1 Clean and Jerk **Work up to a 1RM relative to the day and try to increase 5# from previous week Back Squat 3x3 at 85% 1x2 90% Unbroken Toes 2 Bar 3x15 ;rest 45 secs (PM) Conditioning 12 min AMRAP: 1 Legless Rope Climb 10 Hang Power Snatch 75# 20 Double Unders Saturday April 25, 2015: (AM) 3x5 Deadlift 75%; rest 3-5 mins Bench Press 3x5 **increase weight across sets to 5RM for day; goal is to increase 5# from previous week Weighted Strict Pull-Up 3x5 **work with level load across sets; goal is to increase load from previous week ***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise (PM) Conditioning 3 Rounds for Time: 25 Thrusters 75# 25 Calories on AirDyne 25 GHD Sit-ups
  • 78. 77 Week 48 Goal: This week will see a decrease in volume overall and in some lifts specifically. Again, working to increase intensity of main lifts and maintain consistency in form and making lifts. Gymnastics movements are programmed still on Monday, Wednesday and Friday with muscle ups being put in on Wednesday instead of handstand push ups. **AM and PM sessions should ideally be done with at least 4 hours of separation **All rest intervals are 2-5 mins unless otherwise noted Monday April 27, 2015: (AM) Snatch w/ pause at knee 7x1 85%+ **start at 85% and work up to a heavy load without form being compromised Back Squat with 3 sec pause at bottom 4x3 80% Single Leg RDL with Kettlebell 3x8/leg **work to a weight that is challenging for 8 reps; rest 60 secs 30 sec. Hollow Body Plank hold x3; rest 60 secs **Alternate between Single Leg RDL and Plank hold to complete sets** (PM) Conditioning 5 Rounds for Time: 12 Double Kettlebell Thruster 53#/side 12 Chest 2 Bar Pull ups 12 GHD Sit-ups Tuesday April 28, 2015: (AM) Seated Box Jump 5x1 **For max height; increase height over all 7 sets Hi-Hang Power Snatch 5x1 70% of max Snatch Hi-Hang Power Clean 5x1 70% of max Clean and Jerk Conditioning For Time: 10 (75#)-8 (95#)-6 (135#)-4 (165#)-2 (185#) Snatches (Full) 50-40-30-20-10 Double Unders *read notes below* **All sets must be performed unbroken for this workout. NO drop and reset on snaches. If there is a missed rep on any portion the set must be restarted** **Today’s session can be done in one training session due to the low volume
  • 79. 78 Wednesday April 29, 2015: (AM) Hang Clean 2x2 at 85% 3x1 at 90%+ **Start at 90% and increase as form and speed permit Clean 3x2 1st Pulls 100% +30# of Max Clean and Jerk Front Squats 1x3 80% and 2x3 85% 2 Strict Muscle up + Max Effort Kipping Muscle Up x3; rest 90 secs **Complete 2 Strict Muscle up and then as many Kipping Muscle ups without coming off the ring during the set (PM) Conditioning: 5 Rounds for Time: 2 Rope Climbs 50 ft. Handstand Walk Rest 5 mins 5 mins on AirDyne for Max Calories **Complete the 5 rounds then rest 5 mins then 5 mins on AirDyne Friday May 1, 2015: (AM) Snatch 5x1 **Work up to a 1RM relative to the day Clean and Jerk 5x1 **Work up to a 1RM relative to the day Back Squat 2x2 85% 2x2 90% Unbroken Toes 2 Bar 3x15; rest 45 secs (PM) Conditioning 1 min of work/1 min of rest for 20 mins (10 sets) 15 Calorie Row Max Effort Burpees in remaining time **In a 1 min window row 15 calories on the rower and perform as many Burpees as possible in the remaining time. Score is total number of Burpees completed for all 8 sets**
  • 80. 79 Saturday May 2, 2015: (AM) Deadlift 4x3 85%; rest 3-5 mins Bench Press 3x5 **increase weight across sets to a 5RM; try to increase weight from previous week if possible Weighted Strict Pull-Up 3x5 **work with level load across sets; try to increase weight from previous week if possible ***superset Bench Press and Strict Pull ups and rest 3-5 mins after 2nd exercise (PM) Conditioning For Time: 10 Muscle Ups 20 Toes 2 Bar 30 Kettlebell Swings 88# 20 Toes 2 Bar 10 Muscle Ups Competition Season-Phase 3: Regionals Prep Part 2 Week 49 Goal: This week begins the shift to full movements on the main lifts (e.g. snatch and clean). There still is a speed/power day on Tuesday. The aim is to be able to maintain the consistency that has been established in previous weeks. With lifting volume being lower there is a shift to add in an extra conditioning piece on Mondays and Fridays. **AM and PM sessions should ideally be done with at least 4 hours of separation **All rest intervals are 2-5 mins unless otherwise noted Monday May 4, 2015: (AM) Snatch 5x1 85-95% Back Squat 1x3 85% 2x3 90% Conditioning 3x3 mins AirDyne intervals **work:rest = 1:1; Since the intervals are 3 mins long the rest is going to be 3 mins (PM) Conditioning For Time: 100 Double Unders 80 Dumbbell Snatch 70# 60 Wall balls 30# 40 Toes 2 Bar 20 Strict Handstand Push ups
  • 81. 80 Tuesday May 5, 2015: (AM) Seated Box Jump 30in with weighted vest 5x1 Hi-Hang Power Snatch 5x1 75% Hi-Hang Power Clean 5x1 75% Conditioning “Jackie” For Time: 1,000 meter Row 50 Thrusters 45# 30 Pull ups **Today’s session can be done in one training session due to the low volume Wednesday May 6, 2015: (AM) Clean 5x1 85-90% Front Rack Lunges 2x 10/side; rest 60 secs **Work to a challenging weight for 10 reps but not a maximal weight; rest 60 secs 2 Strict Muscle up + Max Effort Kipping Muscle ups x2 ; rest 60 secs **Alternate between Front Rack Lunges and Muscle up Complex (PM) Conditioning 4 Rounds of: 500 meter row 400 meter run **Work:Rest = 1:1; However long it takes to do 500m row and 400m run is the amount of time that you rest. e.g. Round 1= 3:20 then rest 3:20 **Time each round individually and try to stay within 5-10 secs of round 1 Friday May 8, 2015: Snatch 5x1 **Relative 1RM for the day depending on how you feel and are moving Clean and Jerk 5x1 **Relative 1RM for the day depending on how you feel and are moving Conditioning 1 3 attempts to establish 1RM Hang Snatch** with a new attempt every 2 mins Rest 3 mins then 3 mins to establish max distance Handstand walk *read notes below* **For the Hang Snatch portion warm up to a weight that is challenging. Attempt 1 should be something you know you can hit, Attempt 2 should be an attempt at maximal weight, Attempt 3
  • 82. 81 will be the chance retry the same weight if missed in Attempt 2 or increase the weight even more **The Handstand Walk must be done in 50ft. increments that are without coming down from handstand. Be smart with rest intervals here. (PM) Conditioning 2 5 Rounds for Time: 50 ft. Prowler Push with Body Weight (25 ft/low handles, 25 ft/high handles) 15 GHD Sit-ups 40 Double Unders Saturday May 9, 2015: (AM) Front Squat 1x1 90-95% **Quickly work up to a Heavy Single for the day Strict Press 1x3 80%, 1x2 85%, 1x1 90% of Strict Press Max Gymnastics Skill Work: 15 mins of practicing Free-Standing Handstands/Handstand Push ups (PM) Conditioning Nasty Girls V2: 3 Rounds for Time: 50 Pistols (alternating legs) 7 Muscle ups 10 Hang Power Cleans 175# Week 50 Goal: This week will continue to increase the intensities on the lifting days that are present to work on the consistency of being under heavy load often. Minimizing the number of missed lifts is imperative. Again working to increase conditioning and work capacity by having 2 days of double conditioning days. **AM and PM sessions should ideally be done with at least 4 hours of separation **All rest intervals are 2-5 mins unless otherwise noted Monday May 11, 2015: (AM) Snatch 1x1 85%, 2x1 90%, 2x heavy single **increase the weight if form is good, but should not be absolute max for day Back Squat 1x3 88%, 1x2 92%, 1x1 95%
  • 83. 82 Conditioning 4x500 meter row **work:rest = 1:1; how long each 500m interval takes is how long you rest; e.g Interval 1 = 1:44, rest = 1:44, Interval 2 = 1:45 rest = 1:45 (PM) Conditioning Mary 20 min AMRAP: 5 Handstand Push ups 10 Pistols alternating legs 15 Pull ups Tuesday May 12, 2015: Hi-Hang Power Snatch 5x1 75% **can increase weight if feeling AND moving fast Hi-Hang Power Clean 5x1 75% **can increase weight if feeling AND moving fast Conditioning 4 Round for Time: 10 Dumbbell Snatches alternating arms 100ft Sprint (50 ft out/50ft back) **Today’s session can be done in one training session due to the low volume Wednesday May 13, 2015: (AM) Clean 1x1 85%, 2x1 90%, 2x Heavy Single **increase the weight if form is good, but should not be absolute max for day 2x8/side Front Rack Lunge; rest 60 secs 2x 2 Strict Muscle ups + Max Effort Kipping Muscle ups; rest 60 secs **Alternate between the Front Rack Lunge and Muscle up Complex (PM) Conditioning 4 Rounds for Time: 3 Rope Climbs 12 Thrusters 115# 15 GHD Sit ups Friday May 15, 2015: (AM) Snatch 5x1 **work up to relative 1RM for the day without compromising form; rest 2 mins Clean and Jerk 5x1 *read notes below* **work up to relative 1RM for the day without compromising form
  • 84. 83 (PM) Conditioning 1 2,000 meter row for time *This is an all out 100% effort and should be nothing left in the tank* rest 20 mins then, Conditioning 2 For Time: 30-25-20-15-10 Kettlebell swings 53# 25-20-15-10-5 Burpees **For this conditioning session the first part (2,000m row) should be done, rest 20 mins, then complete the second part (kettlebell swing and burpees). The kettlebell swings and burpees should be done in alternating fashion; i.e. 30 KBS then 25 Burpees, 25 KBS then 20 Burpees...10 KBS then 5 Burpees. Saturday May 16, 2015: (AM) Front Squat 1x1 92-97% **work up to a heavy single within the intensity range for the day Strict Press 1x2 85%, 1x1 90%, 1x1 95% Gymnastic Skill Work **for 15 mins work on Freestanding Handstands/Handstand Push ups (PM) Conditioning “Amanda” For Time: 9-7-5 Muscle ups Snatches (Full) 135# Week 51 Goal: This is the final week before our taper week leading into competition. Volume will be at its lowest with weightlifting and strength. Again, still incorporating two days during the week to increase conditioning and work capacity, but this week it will be on Monday and Wednesday. This is because the latter part of the week (Friday and Saturday) will begin the tapering process. Higher percentages should feel confident and consistent. This is the last time to really push hard on conditioning pieces in the beginning of the week and know what it feels like to leave everything out on the line.