October 10, 2020 – Competition

Cycle Template 2020 Comp Blog October 5-November 29

The upcoming cycle from October 5 to November 29 will be the first phase of building toward the 2021 Open. This will be an opportunity for athletes to continue to develop their strength foundation and aerobic base. In the new cycle there will be a more focus on barbell cycling efficiency at varying loads while still having to perform higher skilled movements like muscle-ups and handstand walking. There will also be plenty of upper and lower body accessory options along with overhead stability and core strengthening work.

Monday:
Plyo
Hatch – Front Squat
Snatch Progression
Clean & Jerk Lower Body Accessory Work
Short & Fast Upside Down Gymnastic & Midline Conditioning
(Handstand Walk, ttb, GHD, Double Under etc)

Tuesday:
Hip & Shoulder Prep Protocol
Pressing – Bench/Overhead
Hatch – Back Squat
2-3 Intervals of 8-12 Minutes of Work
(20-40 minutes of total work)
Core and Stability Work

Wednesday:
Primer
Gymnastics + Barbell Cycling:
Vary Loading and Complexity
eg:
Every 6 minutes for 30 minutes (5 sets):
6 Bar Muscle Ups
5 Squat Cleans @ 60%
4 Burpee Bar Muscle Ups
3 Squat Cleans @ 80%
Single-Leg Squatting + Posterior Chain Accessory Work
Anterior Core Stability & Strengthening

Thursday: Swimming/Aerobic Restoration/Rest

Friday:
Overhead Mobility/Skill Transfer/Nose Breathing Progression
Hatch Front Squat
Snatch/Clean Progression
*Lighter and more positional work
Hatch Back Squat
Short and Intense Aerobic Intervals & Series
*allow for longer rest periods to keep intensity high
Unilateral Symmetry Work Lower
Bulgarian Split Squats; Barbell Loaded Lunges; Walking Lunges

Saturday:
Hip & Shoulder Prep Protocol
Gymnastics Skills
Strongman-Style Deadlift Progression
Concentric-Based Aerobic Endurance and/or Volume Accumulation Session
30-Minute EMOM, or Longer Aerobic Workout Comprised of Mostly Concentric Movements
Core Accessory Work (Carries)

Today’s work!

Mobility and Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold x 20 seconds (10 seconds each arm)
Interval 2 – Back-To-Wall Donkey Kicks (with hands turned out) x 6 reps

A.
Four sets of:
Deadlift x 6-8 reps @ 70-75%
Immediately followed by. . .
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Rest 90 seconds

*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats at a medium to heavy load.

B.
Every minute, on the minute, for 10 minutes (5 sets) for max calories:
Odd minutes: 3-5 Devils Press (50/35 lb DBs) + 3-5 Bar Muscle Ups
Even minutes: 45 seconds of Assault Bike (for max calories)

Rest 5 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 10 minutes (5 sets) for max calories:
Odd minutes: 3-5 Bar Muscle Ups + 3-5 Devils Press (50/35 lb DBs)
Even minutes: 45 seconds of Rowing (for max calories)

Record total calories achieved on the Assault Bike and Row. You are allowed to have a running total so rollover calories count! Choose a rep scheme of devil’s press and muscle-ups which will allow you to complete both movements in 45-50 seconds.

C.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest as needed