Context & Design

June 2019 - August 2019

After a transitional deload week (6/24 - 6/30) concluding our 12-week Spring-Summer Training Block, we will be commencing our 6-week Peaking Cycle (Summer Training Block II) which involve wave loading to neurologically prep for maximal 1-rep attempts in the back squat + bench press. The Summer Training Block II will also have a progressive overload cycle for building high-rep pushup capacity for athletes of every level.

In addition, the start of Summer Training Block II will mark a concurrent 9-week Snatch Cycle I that will apply all of the 1st & 2nd pull mechanics we did in the clean & jerk during Summer Training Block I. The 9-week Snatch Cycle I will be followed by a second Snatch Cycle, lasting 6 weeks, shifting the emphasis in training to developing 3rd pull speed & mechanics.

Monday | 8/19/19 | Week 8 of 9

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • Thruster

  • Burpee Muscle-Up

  • Hang Power Clean

  • Row

Tuesday | 8/20/19 | Week 8 of 9

Strength/Skill Movements:

  • Romanian Deadlift

  • Banded Russian Kettlebell Swing

Met-Con Movements:

  • Bike

  • Handstand Walk / Wall Walk

Wednesday | 8/21/19 | Week 8 of 9

Strength/Skill Movements:

  • Snatch High Pull

  • Power Snatch

  • Snatch

Met-Con Movements:

  • Wall Ball

  • Pull-Up

  • Double-Under

Thursday | 8/22/19 | Week 8 of 9

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • Run

  • Power Clean

  • Front Squat

  • Push Jerk

Friday | 8/23/19 | Week 8 of 9

Strength/Skill Movements:

  • Weighted Strict Pull-Up

  • Strict Pull-Up

Met-Con Movements:

  • Bench Press

  • Row

  • Hollow Hold

Saturday | 8/24/19 | Week 8 of 9

Strength/Skill Movements:

  • Movement Prep

Met-Con Movements:

  • Run

  • Overhead Squat

  • Sumo Deadlift High Pull

  • 1-Arm Dumbbell Overhead Lunge

  • Toe-To-Bar

Sunday | 8/25/19 | Week 8 of 9

  • 2-4pm - Open Gym