October 9, 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!

Movement Primer

Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring-to-Sternum Pull-Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Three sets, not for time, of:
60 second Goblet Squat Hold
10 High Box Step-Ups (5 each leg)
5 High Box Jumps (Step Down)

A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 6-8 reps @ 75%
Rest 2 minutes between sets

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps.)

*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets

D.
Complete rounds of 21, 15 and 9 reps of:
Calorie Row
Chest-to-Bar Pull-Ups
Thrusters
Rest 5 minutes and repeat for a total of two sets.

*Set 1: 95/65 lbs
*Set 2: 115/75 lbs

E.
Three sets of:
Petersen Step-Up x 8 reps @ 3021
Rest 15 seconds
Front-Foot Elevated Split Squat

x 8-10 reps @ 31X1
Rest 60 seconds, then switch legs.