Testing measures for this cycle:

  • Performance 1-RMs

    • Snatch

    • Clean & Jerk

    • Back squat

  • Fitness 1 RMs

    • Deadlift

    • Back squat

    • Bench press

  • Work Capacity

    • 1000m Ski

    • 2500m-10,000m Bike

    • 1000m-2500m Row

What you’ll see:

  • Oly

    • 4, 3-week blocks 

    • 2-Step technical progression model followed by a heavy singles EMOM every three weeks for consistent heavy prep

    • 3, 3-week block followed by a testing week for back squats in Week 10

      • 3-Step technical progression with minor loading re

    • Heavy split jerk and push press progressions

      • Lots of technical loading for the split jerk

  • Heavier strength and hypertrophy focus this cycle

    • Moderate usage of pause reps and cluster sets

  • Gymnastics shifts to maintenance mode

  • Work capacity 

    • Slight increase in longer, steady state conditioning 

    • Slight Increase in 3-part WODs

Performance Strength

  • Oly

    • Snatch and clean

      • Cycle 1 | Technical | Balance over mid foot through the 1st to 2nd pull transition, postural strength, OHS for shoulder stability

      • Cycle 2 | Technical | First pull | Leg drive and postural strength, snatch balance for dynamic shoulder stability

      • Cycle 3 | Leg drive & Turnover 

      • Cycle 4 | Peaking | Clean + FSQ (+ Jerk) to reinforce leg strength and leg drive in the jerk 

      • Technical work will mostly be in the 60-80% range

      • Cycles 1-3 will end with an EMOM to test heavy singles 

    • Split jerk 

      • Cycle 1 | Split jerk balance + split jerk, Pause push press

      • Cycle 2 | Split jerk triples & doubles, Push press 

      • Cycle 3 | Front squat + split jerk, Peak push press 

      • Cycle 4 | Integrate with front squats & cleans 

  • Squatting

    • Front squat 

      • Cycle 1 | 4x6, 4x5, 4x4, 4x3 at 4.0.1

      • Cycle 2 | 4x5, 4x4, 4x3 Pause front squats

      • Cap Cycle 2 with heavy triple in Week 8 

      • Cycle 3 | Integrated with cleans & split jerks 

    • Back squat

      • Cycle 1 | 4x6, 6-6-4-4, 6-4-4-2, 6-4-2-2

      • Cycle 2 | Cluster progression | 3x3x3, 2x2x2, 1x1x1

      • Cycle 3 | Build to a heavy triple, double, and single in Weeks 8, 9 & 10 

Fitness Strength

  • Back squat

    • Cycle 1 | 4x6 @ 4.0.1 | Progressing load

    • Cycle 2 | 3-4 sets of 8, 9 & 10 reps | Progressing overload with reps, not load

    • Cycle 3 | Build to heavy 5s, off Week 12

  • Bulgarian split squat progression

    • Cycle 1 | Volume block with 10 reps

    • Cycle 2 | Pauses with moderate volume (4-6 reps at 2.3.1)

    • Cycle 3 | 5RM cycle, off Week 12

  • Deadlifts

    • Cycle 1 | Moderate volume, load staggered-stance RDLs

    • Cycle 2 | Deficit, moderate volume, moderate load

    • Cycle 3 | Building to progressively heavier singles

      • 80-85-90% weekly progression followed by a peak week

  • Bench press

    • Cycle 1 | Tempo volume block at 4.0.1

    • Cycle 2 | Pause reps at 4x5, 4x4, 4x3 at 2.3.1

    • Cycle 3 | Clusters at 3x3x3, 2x2x2, and 1x1x1

    • Cycle 4 | Low volume, high-intensity block, peaking 1RM in Week 12

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