Week 2.1, Feb 19-25 – New Mesocycle!

Welcome to our new strength mesocycle! The focus will be pulling and pressing strength, so we will be doing a lot of deadlift variations and overhead work. The idea is to build a strength surplus in these areas to pave the way for some PRs in our snatch, clean, and jerk (though we won’t be truly maxing these with the benefit of a taper for a while).

This mesocyclone will coincide with the Crossfit Open, which is always a tricky time of the year to balance different aspects of training for those of us who are still interested in Crossfit. If you do not care about the Open, it is still good to at least try the workouts, but you can treat them like recommended conditioning and fit them in where applicable (and probably skip the nastiest ones). If you are doing the Open, I would recommend lifting Monday, Tuesday, and Wednesday, taking Thursday off, doing the Open workout Friday instead of lifting, and doing day 5 of lifting on Saturday or Sunday.

This will be tough, but it should be fun because there are a lot of movements that we don’t often do. Manage your fatigue, and make your priority each day the quality of your positions, especially in the pulling strength work – grinding through pulls with sloppy form will not make you a better lifter. Decrease the load if quality of movement deteriorates.

Day 1

  • Strict press 70% x 5 x 5
  • 3 position muscle snatch up to 50%
  • Snatch pull + mid hang snatch pull + mid hang snatch 73% x (1+1+1) x 5
  • Clean muscle under light x 3 x 3
  • Clean pull + clean 75% x (2+1) x 5
  • Clean DL 100% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 50%
  • Block snatch (knee) 73% x 1 x 5
  • Press in jerk 45% x 5 x 5 (extra credit: do with earthquake bar [kettlebells hanging off bar with bands], lighter weight)
  • Jerk dip + jerk 75% x (1+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 70% x (1+1+2) x 4
  • 4 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec

Day 3

  • Tall snatch heavy single (no leg drive)
  • Snatch with pause in low hang + snatch balance 76% x (1+1) x 5
  • Tall clean heavy single (no leg drive)
  • Clean with pause in low hang + jerk 76% x (1+2) x 5
  • Snatch DL 100% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 65% x 2 x 10 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.1 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 70% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 70% x (1+1) x 4
  • 5 times:
    • Incline bench moderate/heavy x 5
    • Hip thrusts x 5 w/ 5 sec at top of last rep
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 50% (of DL) x 6

Day 5

  • Strict press 70% x 5 x 5
  • Snatch 80% x 1 x 7
  • C&J 80% x 1 x 4
  • Back squat with
  • 4 times:
    • Max distance standing broad jump x 5
    • Heavy double KB swings x 10

Recommended core/conditioning:

  • Tabata shuttle slides (approx 3m side to side)
  • Back alley beat down abs: 5 sets of 15 sec on, 45 sec rest hollow body hold while a friend/enemy bounces a medicine ball off your abs
  • Reverse tabata bike for calories (10 sec on, 20 sec off, 8 rounds)
  • If you’re doing the Open, make sure to get in some skill work on any weaknesses that haven’t shown up yet!

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