Layout for the 17 weeks leading up to Regionals

(Sorry for late post on Saturday.  Please input your data so I can update my stuff.)

17 weeks until regionals

Three 3-week mesocycles then two 4-week mesocycles

First two 3-week cycles will be preparation cycles, last 3-week cycle will be pre-competition.  We will max at the end of these 9 weeks.  Conditioning in the first six weeks of this cycle will be noticeably increased.  I will also use the first six weeks to get a feel for how far we can overreach/over-train each of you without crashing.  I ask now that in addition to posting weights and results, please leave a quick note on how you feel.  Tired.  Great.  Run down.  Whatever you like…  Any data is better than no data.

First 4-week cycle (of the last 8 weeks) will be preparation cycle, last 4-week cycle will be pre-competition.  Regionals will be at the end of these 8 weeks.  I will try to overload the endocrines as smartly as possible in those first four weeks.  The pre-competition four weeks will be lower volume, higher intensity, and be used to get your bodies and central nervous systems fresh for competition.  If we do this correctly, you will be very run down (maybe even get sick) during those first four weeks, but will be in a position to freshen up and fire on all cylinders by regional’s time.

Primary goals are to at least maintain if not slightly build Olympic lift strength while bringing up conditioning levels; and we will further specialize and become more efficient in standard CF conditioning movements.

Secondary goal is to acquaint ourselves with less common movements and their intricacies.

Tertiary goal is to further delineate between roles of individual athletes on the team.

Notes on this current cycle:

It will be easy to feel like you aren’t doing enough Olympic lifting in the beginning of this cycle.  That will be easy to do coming off the Bulgarian style cycle we just finished where we were going to heavy almost every day.  Be smart.  Follow the program.  Use this time to really hone your technique.  Light snatches and CJs should be PERFECT.  Also, the lifting will need to be lower volume in the beginning to allow us to up our conditioning volume.

If a day is broken up in to AM and PM work, but you cannot break it up like that, please do the best you can to find some rest time between efforts – even if it is only 10-15 minutes.

We will begin to incorporate more MAP (max aerobic power) sessions in to our training, especially Fridays and Saturdays.  These should never be maxing your heart rate.  If you have a monitor, I suggest you wear it and learn to feel what 80-90% feels like.  I want you to find a pace you can sustain throughout efforts and then recover from very quickly.  This type of work is very effective training for a lot of what the team style workouts will throw at us.  So remember, when you see MAP that means unbroken, sustainable pace style work.

2/11/13 Monday –

Snatch:60%x2, 70%x2x2, 80%x2x2
Clean and jerk 2+1: 60%, 70%x2, 80%x2 - meaning 2 sets
Snatch high pull: 80%x3x4
Squat: 60%x3, 70%x3x2, 80%x3x2
Hanging stall bar raises: 3x15
Conditioning: 4 RFT – 3 OHS, 6 push jerks, 9 deadlifts (155/105lbs), 200m row

2/12/13 Tuesday –

Power snatch: 60%x3, 65%x3, 70%x2x3
Power clean and split jerk: 60%x3, 65%x3, 70%x2x2
Clean deadlift: 80%x3x4 – perfect pull form
Conditioning: 2 minutes single unders, 2 min row, 2 min bike x2 – work on efficiency of movement, should be conversational throughout

2/13/13 Wednesday –

AM) 3x1 mile repeats w/ 5 min walking rest – should be a quick pace you can hold for all 3 repeats - preferably on a track
PM) 4 RNFT – 50 double unders, 10 burpees AFAP, 15 unbroken wallballs – rest as needed between rounds

2/15/13 Friday –

Snatch: 60%x2, 70%x2, 80%x2x3
Clean and jerk 2+1: 60%x1, 70%x1, 80%x3 - meaning 3 sets
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do

2/16/13 Saturday –

Power snatch + OHS 3+3: 60%, 65%x2, 70%x2 – do 1 power snatch, then 1 OHS x3 per set
Power clean and power jerk 3+3: 60%, 65%x2, 70%x2 – same
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)