Cycle 10 Begins!

Cycle 10 Begins!

Our next training cycle begins on Monday with Test Week! As usual, the cycle will be 14 weeks long, including Test and Retest Week.  The two lifts we will test are Back Squat and Bench Press, and the skill focuses this cycle are Rowing and Handstand Walking.

We chose rowing, because it’s something we can all spend time improving. Often, rowing can become very monotonous and our attention to technique can go out the window. But rowing technique is no less important than anything else we do.

We are focusing on handstand walking as a progression from all the handstand hold work we did last cycle. This might seem intimidating to some of you, and while it is an advanced exercise for us, it will be good to play around with it and have some fun. Handstand walking is an incredible expression of movement, whether you can take one step with your hands or walk your way across the entire gym. We will also have time to continue to develop the handstand hold if that still needs work.

I’ve put the upcoming test week below for you to preview. Hope you have fun!

MONDAY – Test your capacity for activities lasting a few minutes.
FT
“Elizabethish”
15-12-9
Squat cleans (135/95)
Ring dips
–5min Cap–

TUESDAY – Test your capacity for activities lasting a few seconds.
FL

0:00 – 20:00
1RM Back squat

20:00 – 23:00
Rest

23:00 – 43:00
1RM Bench press

WEDNESDAY – Test your capacity for activities lasting 20-40min.
FT
6k Row
–35min Cap–

THURSDAY – Test your capacity for activities lasting 7-13min.
3 RFT
300m Run
50 DU
12 DL (225/155)

FRIDAY – Test your capacity for bodyweight movements.
0:00 – 15:00
Max Effort Handstand walk

15:00-18:00
Rest

18:00 – 37:00
Tabata These (8 x 20:10):
Sit to stands
Pullups
Lunges
Pushups
–1min Rest between each element–


Thursday’s Workout
Practice

A) FQL
3-3-3-3-3
Bench press

B) QAMRAP 8
10 Box jumps (24/20)
30sec Decline plank

C) 4 RFQT
Prone to backpedal
200m Run
–1min Rest between rounds–

Friday’s Workout
Competition

FT
40 Deadlifts (225/155)
40 DB Hang to overhead (55/40)
400m Run

 

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