Cycle 12

Welcome to Cycle 12! As usual we are starting with Test Week, measuring many different types of fitness by testing multiple energy pathways. See the end of this post for the five tests for this cycle.

A few things we will focus on during this cycle are:

  • Run Technique. There will be running drills on at least one Practice Day per week, and running in workouts on at least one Practice Day per week.
  • Front Squat. There will be one front squat day per week, and the load will get heavier throughout the cycle.
  • Explosiveness. In addition to building strength and developing explosiveness through things like squatting and olympic lifting, we will focus specifically on explosiveness by training things like broad jumps, vertical jumps, depth jumps, med ball throws, plyo pushups, etc
  • Bodyweight Stability/Control. There will be at least one Practice Day per week with static or isometric hold work. Think planks, L-sits, etc.

These things will show up on different days throughout each week. Keep an eye on the programming to see the specifics.

And here is the entire Test Week!

MONDAY – Test your capacity for activities lasting a few minutes.
FR

0:00 – 3:00
500/400/300m TrueForm
Max Thrusters (95/65)

3:00 – 8:00
Rest

8:00 – 10:00
300/250/200m TrueForm
Max Kipping pullups

TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 15:00
FD
1-step MB Chest toss (20/14)

15:00 – 18:00
Transition

18:00 – 43:00
FL
2RM Front Squat

WEDNESDAY – Test your capacity for activities lasting 20-40min.
FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

THURSDAY – Test your capacity for activities lasting 6-15min.
2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

FRIDAY – Test your capacity for bodyweight movements.
“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–


Thursday’s Workout
Test

2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

And Coming Friday
Test

“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

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