New Cycle - Week 1

SESSION 1

Today we start a 12 week strength cycle. 3 weeks of 10s, 3 weeks of 5s, 3 weeks of 3s and a week of 1s to finish it off. I will program in a deload week between each 3 week cycle to give your body a chance to recharge its CNS and be ready to hit the next phase relatively fresh.  Be smart with how you work up to a 10RM in these next 3 weeks. I would shoot for 3 warm up sets of 4-6 reps, take an educated guess for what you think you can hit for 10 and go for it. This first week, you can start off a little lighter to establish a base, but the goal is to increase your rep maxes each week. You can take up to 2 minutes rest between sets, and use less your legs fall off during the 10th rep of your 10 RM, it is important that you hit the back off sets.  Lastly, you are going to see a little more GPP/Conditioning sessions in the work capacity. Meaning they will be simple, hard and intense. We are in an off season strength building phase, so do not program in any extra work and trust the program. Most importantly…have fun and find a solid training partner!

Strength:

1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)

Work Capacity: Complete the following for time:

1) 3 minute AMRAP of:

-5x box jump (30in/24in)

-5x strict handstand push up

2) 3 minute AMRAP of:

-5x box jump (30in/24in)

-3x muscle up (Strict if possible)

3) 3 minute of:

-5x box jump (30in/24in)

-1x rope climb, legless (15ft)

*Rest 1 minute between each 3 minute AMRAP

Core: 3 rounds, not timed:

-3x pause good morning (AHAP. Pause for 3 seconds at the bottom/45 degrees)

-Max effort L-sit or 60 seconds accumulated effort

SESSION 2

Strength:

1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.

2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity: 5 rounds – Every 4 minutes, complete:

-Row 500m

-50m prowler push (1x 45# plate/empty sled)

*Add 1x 45# plate to the sled each round.

Core:

Romanian Deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

*Do not omit these. So if you don’t think you will be able to complete them after the work capacity, get them in after the bent over rows or come back later and knock them out. With that said, a 10 RM for this movement is aggressive if you have not been working the hamstrings/posterior chain. Start off on the light side, get the body adapted and increase the following weeks. I don’t want you so sore from these you are useless the rest of the week. Enjoy!

SESSION 3

Strength:

1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM

2) Press/military press: 3-5 sets x 10 reps within 90% of 10 RM

3) Strict weighted pullups: 3 sets x 10 reps (AHAP)

*For portion 1 and 2, go by feel. Perform at least 3 sets, but no more than 5, at 90%+ of the 10 RM established on Monday. I’d recommend to warm up, hit 90% for 10 and then go by feel after that. This is week 1 and I know we are all feeling it, so be smart about it and my plan is to do 3 sets week 1, 4 sets week 2, 5 sets week 3, unless my body tells me otherwise.

Work Capacity: Complete the following for time:

-1500m run

-30x deadball/stone ground to shoulder (70#-100#/50#-70#)

SESSION 4

Strength:

1) Snatch: 10 rounds – Every 90 seconds, complete:

-1x snatch (80-90% 1 RM)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x clean and jerk (80-90% 1 RM)

3) Front squat: Work up to a 5 RM

*For the snatch and clean and jerk, all 10 singles must be down in the 80-90% range. Your call on the exact %, but warm up sets below 80% do not count towards the reps. For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.

Work Capacity: With a partner, complete the following for time:

-50x deadlift (205#/155#)

-40x clean (185#/125#)

-30x snatch (155#/105#)

-20x overhead lunge (135#/95#)

-100ft barbell carry (135#/95#)

*As a pair, you must carry the barbell 100 feet to the finish line.

*If you don’t have a partner, cut the reps in half and perform a farmers walk (barbell in the back rack position) for the 100ft carry at the end. If weights are unreasonable, do 135#/95# across the board.

SESSION 5

Strength:

1: 10 minutes (5 rounds) – EMOM, perform:

-Odd minute: 6-8x KB/DB Turkish get up (Medium weight…focus on form, not weight)

-Even minute: 30 seconds of work on gymnastics skill of your choice.

2: Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity: Complete the following for time:

-100x 2-arm KB thrusters (2x 35#/ 2×26#)

*Any time that the KBs touch the deck, immediately perform a 50m farmers carry with the same KBs.

Core:

1: Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM