New Cycle Week 1.1 – Jan 22-28

Congrats to everyone who competed this weekend and/or maxed yesterday!

The new cycle starting this week will be a conditioning mesocycle (length to be determined) – this means a much-needed break from heavy weights every day. It’s a great opportunity to work on technique and consistency, as well as to lay some groundwork for our upcoming strength mesocycle. It will also double as Open prep for those who are planning on playing Crossfit for five weeks in March.

The foci of the accessory work are jumping/explosiveness and overhead pressing/stability – make every jump as high as possible and convince yourself that it directly translates to your lifts, and prioritize good positions on all of the overhead work (and all of the work, really). Light weights are your chance to make your lifts as close to perfect as possible.

Day 1

  • (optional) measure your max standing vertical jump to retest at the end of this mesocycle
  • No foot, no contact, no hook grip snatch light x 3 x 4
  • Snatch singles at 70% every 30 sec for 8 min
  • No foot clean + back/front split jerk or no foot squat jerk light x (1+2) x 4
  • C&J 70% every 45 sec for 8 min
  • Back squat 60% x 2, every 30 sec for 8 min (fast reps)
  • 4 times:
    • Quarter squat jump empty bar  w/ pause in power position x 8
    • Stiff leg deadlift moderate x 7
    • Standing (empty) barbell twist x 20
    • Strict pull-ups max reps

Day 2

  • Straight arm snatch in snatch + sotts press light x 3+3 x 4
  • 3 position no foot snatch (high hang, below knee, ground) 65% x 5
  • Press in power clean x 5 x 4
  • Power clean + power jerk 60% x (1+2) x 5
  • Snatch PP + tempo 55×0 OHS 65% of snatch x (5+1) x 5
  • 4 times:
    • Floating tempo snatch DL 85% at 5353 x 3
    • High step up 10/leg, weighted if possible
    • Low bear crawl 2x length of downstairs

Day 3

  • High jump power snatch 50% x 2 x 4
  • Snatch heavy 3-3-3 (triple counts if finished under 30 sec)
  • Clean muscle under + tall jerk + lunge in jerk or narrow OHS
  • Clean heavy 2+1 x 3 (finish under 20 sec)
  • Front squat 5-5-5 @ 70-73-75%
  • 4 times:
    • Double KB high jump x 8
    • Windshield wipers (hanging or on ground) x 5-10 / side
    • Bent over row x 8 moderate/heavy
    • Max rep strict static dip

Day 4

  • Behind the neck press in power snatch light x 5 x4
  • No foot power snatch 60% x 2 x 4
  • Press in clean light x 5 x 4
  • 2 position no foot clean + no foot power jerk (mid hang, low hang) 65% x (1+1) x 2 x 5
  • 4 times:
    • Floating tempo clean DL 85% at 5353 x 3
    • Jerk dip/drive with pause in dip 85% x 3
    • Squat jump 20% of BS x 8

Day 5

  • Back squat 5-5-5 @ 70%-73%-75%
  • Snatch + OHS on 2 min clock, start at 75% add 2% each time until 85%
  • C&J (2+1 or 1+2, do more of whatever is weaker) on 2 min clock, add 2% each time until 85%
  • 4 times:
    • Depth jump x 8
    • Uphill seal walk x 3
    • Weighted back extension x 10 + 15 sec hold
    • Max rep strict hspu

Recommended Conditioning (especially if you have Open aspirations):

  • Open workout 13.2
  • Open workout 13.3
  • Open workout 13.4
  • 7 min AMRAP:
    • 7 cal bike
    • 7 C2B pull-ups
    • 7 DB squat clean thrusters 50/35
  • 45 sec moderate/hard row, 15 sec rest, for total meters in 15 min

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