Monday, August 13th

By Travis Schliesser 

 

UPCOMING TRAINING CYCLE

For the next two months the goal will be to build basic pressing, pulling, and squatting strength. For the Olympic lifts we’ll use complexes and sets of multiple reps, focusing on week positions and intended to be done at sub-max loads. The goal of the entire cycle is zero missed reps. We’ll continue to use varied metcons throughout the week, with Monday continuing to be a long metcon.

MONDAY

Long Metcon

Tuesday

CLEAN AND JERK

Multiple rep sets and complexes

Wednesday (Two Lifts)

PRESS

Performance
Weeks 1 and 2: 3 x 8
Weeks 3 and 4: 3 x 6
Weeks 5 and 6: 4 x 4
Week 7: 4 x 2
Week 8: 1RM test

Start week one around 60% of what you could perform for 1 rep.

Fitness
Weeks 1-7: 3×5
Week 8: Heavy Single

Start light enough to add weight through 7 weeks.

SUMO DEADLIFT (WEEKS 1, 3, 5, 7)
AND CONVENTIONAL DEADLIFT (WEEKS 2, 4, 6, 8)

Weeks 1 and 2: Heavy 5
Weeks 3 and 4: Heavy 3
Weeks 5 and 6: Heavy 5
Weeks 7 and 8: Heavy 3

Each week, warm up and perform a single heavy set at the prescribed reps.

Friday

BACK SQUAT

Performance 
Weeks 1 and 2: 75% x 5, 75% x max reps
Weeks 3 and 4: 80% x 3, 80% x max reps
Weeks 5 and 6: 85% x 1, 85% x max reps
Week 7: 75% x 5 x 3 @ 22X2
Week 8: 10RM

The percentage is based on your recent 1RM.

Fitness
Weeks 1-7: 3 x 5
Week 8: Heavy Single

Start  light enough to add weight through 7 weeks.

SATURDAY

SNATCH

Multiple rep sets and complexes

 

Happier People Exercise, Never to Excess -Breaking Muscle

A) Every 5 Minutes, for 10 minutes (2 Rounds):
15 Kipping Chest To Bar Pullups
7 Thrusters 135/95

B) Every 5 Minutes, for 10 minutes (2 Rounds):
15 Kipping Pullups
12 Thrusters 115/75

C) Every 5 Minutes, for 10 minutes (2 Rounds):
15 Calorie Row
15 Thrusters 95/65

The barbell should be on the heavy side. Scale the reps so you get at least 2 minutes of rest. 

 

 

 

 

 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531