Hey 416 fam! Fall is here and so is a new programming cycle!!
This is our last week in our current gymnastics programming cycle! We have been playing with high skill movements (pull ups, muscle ups, handstand walking & push up), setting foundations to build to them if we don’t already have them. Next will be just as much fun as these last week’s finishing the cycle some spicy WODS’ not to forget (do not miss Saturday!!).
Let’s “BURN IT DOWN”! That’s the name of our next cycle! It will be a strength cycle, revolving around Hypertrophy work (moderate-high reps w/lighter weight) and two mini olympic weightlifting cycles.
The main stars of the show will be the following: Back Squat // Strict Press // Hang Snatch // Clean. Our hypertrophy cycle will be 9 weeks in total, beginning and ending with a 3-rep Back Squat & Strict Press test. In between those test/retest weeks, we will see higher rep schemes that will decrease in reps every 2 weeks, each with their unique flare to it.
In addition to these main lifts, we’ll also see a variety of accessory movements. With the goal of muscular hypertrophy, short rest intervals will be programmed. The Hang Snatch will take the main stage for our first mini olympic weightlifting focus in October, showing up twice a week – one as a technique day and the other dedicated to practical application.
We will also have 1-2 conditioning pieces dedicated towards intensity, hence “BURN IT DOWN”. Overall, the next 9 weeks will be fire – Linkin Park said it best, “we’re building it up to burn it down”.
The next section is in case you like to nerd out about the details!
“BURN IT DOWN” HYPERTROPHY (9 WEEKS) → BACK SQUAT // STRICT PRESS + ACCESSORY MOVEMENTS
- WEEK 1 → 3-Rep Back Squat & Strict Press Test + Accessory
- WEEK 2 → 3×10 BS (Box) // 3×10 SP (Z-Press) + Accessory
- WEEK 3 → 3×10 BS (Box) // 3×10 SP (Z-Press) + Accessory
- WEEK 4 → 3×8 BS (21X1) // 3×8 SP (21X1) + Accessory
- WEEK 5 → 3×8 BS (21X1) // 3×8 SP (21X1) + Accessory
- WEEK 6 → 3×6 1+½ Reps of BS // 3×6 1+½ Reps of SP + Accessory
- WEEK 7 → 3×6 1+½ Reps of BS // 3×6 1+½ Reps of SP + Accessory
- WEEK 8 → Back Squat & Strict Press Deload
- WEEK 9 → 3-Rep Back Squat & Strict Press Retest
OLY STRENGTH CYCLE (1st, 4 WEEK Phase) → HANG POWER SNATCH
WEEK 1-4
- 1 Day/Week: Technique
- 1 Day/Week: Practical Application
- Week 4: 3-Rep Hang Snatch Test
OLY STRENGTH CYCLE (2nd, 4 WEEK Phase) → CLEAN
WEEK 5-8
- 1 Day/Week: Technique
- 1 Day/Week: Practical Application
- Week 4: 1-Rep Clean Test
Weekly Commitments
- (1) Snatch /Clean Technique Session Weekly
- (1) Snatch/ Clean Practical Session Weekly
- (1) Back Squat Hypertrophy Session Weekly + Accessory
- (1) Strict Press Hypertrophy Session Weekly + Accessory
- (1-2) High Intensity Workouts
- (1) Partner Workout Weekly
Benchmarks
- 3-Rep Back Squat Test
- 3-Rep Strict Press Test
- 3-Rep Hang Snatch Test
- “Redline”
- “Lighter Fluid”
In combination with the upcoming events and Fall Into Health Challenge, it should be a pretty fun season of fitness!
