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!
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
A.
One set of:
Power Snatch (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep
Rest as needed
Followed by…
One set of:
Power Snatch x 4 reps @ 60%
Muscle-Up x 2 reps
Rest as needed
Followed by…
One set of:
Squat Snatch x 2 reps @ 75-80%
Muscle-Up x 3 rep
Rest as needed
B.
Every 8 minutes, for 32 minutes (4 sets) for times:
21 Toes-to-Bar
15 Overhead Squats (165/115 lbs)
9 Ring Muscle-Ups
6 Squat Snatches @ (165/115 lbs)
C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.
D.
One set of:
Banded Hamstring Curls x 100 Reps
E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a 30-second Supine GHD Hold between rounds.
1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right
Warmup: Done, 65 lbs on set 2
A. 85 lbs, decided too late that this was closer to my 90-95% range so just rode it out.
B. 4:19m/4:39m/4:52m/4:57m (floor assist ring muscle ups, 65 lbs bar)
C. Done (reverse hyper using an incline bench, did these free as a band was a bit too intense)
D. Done
E. Done, 20 lbs
Snatch warm up:
A: 95#+1MU
A1: 110#+2MU
A2: 145#+3MU
B: Done at 115, 4:22, 6:15, 6:15, 6:19. Started with MU then did 2 Mu in round 2 and finished with BMU for all the rounds afterwards
C:
D:
done
A. 60,70,90#
B. did 3 rounds @85#. ripped on toes to bar so didn’t do 4th
C. done
D. done
E. modified wide then triangle push ups with supine hold same reps
A. Done
35kg
45kg
60kg
B. 3 round
(5 MU)
50kg
C. Done
D. Done
E. Skip
A. Done
B. Scaled 18 TTB, Barbell 135#, 6 MU
Crashed on the 3rd set onwards in the barbell, rested extra after 3rd
5:30, 5:25, 7:04, 6:51
C. Done
D. Done
so after finishing up this second week of hypertrophy/deload i think im ready to jump back in next monday. I think maybe ill just do the week priors percentages perhaps? Also not sure if my old 1 reps are still accurate as w/ the last two cycles i was unable to reach them whether it was just the day or because of missing due to circumstances. Should i retest 1 rep maxes on those days or just reduce the max to an estimate? Sorry, lots of questions, just want to work back in properly.
A. Power snatches done at 95/115/125/135
Muscle ups done
B. I scaled back to 135 for ohs and squat snatch and did 3 muscle ups every round. 4:48/4:34/4:35/4:36 I debated on going heavier or adding a muscle up each round but I was pretty out of breath at the end of each round. Muscle ups felt good despite not doing them since March. Starting to see what movements I still have and what’s still a work in progress since Covid break. Toes to bar felt consistent and good today.
C. Did the marches, curls and rows in sets.
Good to see your gymnastics coming back! I think you scaled well and got the right push and intensity. Nice work!
A) Did snatch warm up with just BB didn’t feel great on the bicep shoulder so I skipped the snatches and subbed for
4 sets of pause deadlift @ 67% x 8 reps 190#
6 strict pull-ups between each set
B) since no overhead stuff
I did 4 rounds
21 TTB
15 Russian KB swings 55#
9 Ring rows as vertical as possible
6 KB goblet squats 55#
7:24
C) Reverse hypers @ 150#
Banded March
D)
that burned ?
E)
Lovely ??
Yesterday’s work:
A) up to 105
B) 185/210/235/185
C) 6:07/5:52/6:13 Rx
D) done
Thanks Tino! Hope your day was awesome!
Couldn’t hold sub 6?!?!
? I probably could have shaved a little off my second run….
Hard session… yesterday I was up late working… second time this week and I felt it..
A. Done with 95/ 125/ 155
B. Tried RX first two rounds, then scaled to 135:
Cap + 6
Cap + 15
Cap + 10
Cap + 8
C. 2 sets
Hope you get some good rest tonight and tomorrow! ??
Thanks Tino, I did, today I went for a quick run and looking forward to be at a 100% tomorrow ????
A. 95 115 135
B. With 115:
5:48 5:55 6:40 6:58
Mu slowed mainly after round 2
C. 20 sldl 55# dbs and 2 min sb hold 100#
D. 50 supine leg curls with wb
Maybe a little more gymnastics work??? ??
???
A. 90/110/120; subbed “ninja getups” for MU ( those things where you roll back like a candlestick and then jump to your feet)
B. Subbed vups for T2B and ninja get ups + box dips for the MU. This was also made more challenging by the fact that I try not to drop weights from overhead in my driveway ?… so I went 2/2/2 on all of the squat snatch sets when all I wanted to do was fast singles ?and 9/6 on the OHS
Will do part E at some point – sounds like a good one
Think of all those extra eccentric gains lowering the bar to the floor
Whats a ninja het u?!
A. Done
B. Done Rx for first rnd but scaled weight to 65Kg after that; everything else was Rx. I didn’t want to risk shoulder injury in later rnds because of fatigue. Shoulders felt good during this just need more strength endurance.
5:21/4:25/4:29/4:23
C. Done, sub’d BBGMs
D. Done
E. Done
Good call and solid push! Solid days work!
Live to fight another day.
A. 95/130/160
B. 6:51/7:08/7:22/7:12 at 135
C. Done with GM. Love that banded march!
D. Done
E. Done with hollow hold. (No GHD)
Its a sweet burn after a minute or two!
Hello,
Today I did a lot of practice cleaning up my snatch movement with the technique warmup provided, then 32 min of assault bike active recovery. I promise I will be back in action starting next week! Just writing on here to stay engaged ?
Thanks for the update! Good to see you back moving well and feeling good.
Warm up done
Part A: did bar muscle ups to save my ring MU, it’s been a hot minute!
B: Did 105# for squats and snatch, and did 5-4-3-2 for muscle ups.. been about 8 months since I’ve done them in a WOD
Couldn’t note times because my phone rang/class clock interference lol but estimates about 5-6 min a round
Everything else done
Super exciting to get back on those muscle ups!
Warmup – done
A: 75; 95; 105
B: 105 & jumping MU
C: done
D: done
E: done w/ 30s
Good job Kathryn!
A) done all the stuff
B) used 70kg and bar mu, because no rings, but rx reps
5:41
5:39
6:13
6:23
Based on the reps, the movements and the weights, i think it was one the hardest wod so far, definitely really challenging. 70kg was plenty, especially that dropping is forbidden in the gym
C) done with band from the ghd as reverse
D) done red band
E) no time
You’ll enjoy next week to then!
Solid work!!
Snatch Technique Warm-Up Done
A1. 25 kg
A2. 25 kg
A3. 33 kg
B. E8M, for 32 min:
21 Toes-to-Bar
15 Overhead Squats (35 kg)
3 BMU
6 Squat Snatches @ (35 kg)
5:04/ 5:08/ 5:34/ 5:32. Couldn’t do RMU due to a class. Snatches got very challenging. 35 kg is 84% of 1RM ?
C. Done with band pull-throughs
D. Done
E. Done with 12.5 kg DBs
Awesome work hitting so many reps at a high percentage!
A. Done
B. RX
3:44/4:00/4:20/4:46
16:50 total time
First three sets were fun last one hurt!
C. Done with mini band around my feet burned so good
D. Done
E.
Love that burn!!!