Our 2023 training season kicks of with Phase I where we resume our usual 7-week phase structure, with rotating foci over the course of the next 4 training phases. You can expect a test and re-test component to each training phase, and for each phase to build on the previous. Let’s go!
HIGH CNS LIFT
With a small twist! Instead of touch and go sets to improve our athlete’s 1RM, we will have athletes perform all lifts as “singles”, where they will need to reset between each lift. Athletes can also expect some capacity building skill work to round out this day each week.
TEMPO PULL CLEAN
One of the most effective ways we found to improve the snatch is by slowing things way down by performing a “tempo” pull. This year, we’re doing the same with the clean to prepare for next Phase’s High CNS lift (the clean!)
HSPU and Ring Dip
Carrying the momentum forward from our 12 week push/pull cycle, we are bringing back our pressing test “The Grind Side” and 5 weeks of practicing these two movements.
Strict Press and Bench Press
As a way to compliment the gymnastics work as well as build a foundation of strength for the rest of the season, we’ve got plenty of pressing coming your way!
IN-WOD LIFT FOCUS
SNATCH AND CARDIO DAYS
We will be incorporating the snatch into conditioning pieces on some weeks, while sticking with good old fashioned cardio in other weeks.
COMPETITOR EXTRA LIFT
Various set/rep/stimuli utilizing the Back Squat!
Build to a Heavy Deadlift Single between 80-90%
3×5 @ 75-80% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.
*All reps are performed as “singles” (see notes)
Rest: 3-4 Minutes