Great job with the Oly Cycle and congrats on all the PRs. Last 2 weeks, we deloaded and had some fun with partner metcons. If you are new, please read this post!
Starting Monday, we’re returning to a more traditional strength cycle which is similar to a cycle we’ve done twice before. If you are planning rest days on this cycle, I would encourage you to take Wednesday off and move your metcon to Saturday makeup.
Remember, you don’t get more fit cause you do longer/scaled up metcons. You increase your work capacity because you train smart, focus on strength and hit the metcons with max intensity.
As with prior cycles, we’ll start with a 5×5 squat that’s relatively easy and gives you perfect form.
Week 1
- Monday – Squat (5×5) + shorter metcon
- Tuesday – Heavy Deadlift (3-3-3) + shorter metcon
- Wednesday – Longer Metcon + skillwork
- Thursday – Squat (3-3-3-3-3) + Press (3-3-3-3-3)
- Friday – Power Cleans (3-3-3-3-3) + shorter metcon
Week 2
- Monday Squat 5RM (2nd week), 3RM (4th Week), 1RM (6th week) + shorter metcon
- Tuesday – Power Clean 2-2-2-2-2 + shorter metcon
- Wednesday – Longer Metcon + skillwork
- Thursday –Press (3-3-3-3-3) + Good Morning/RDL/Alternative
- Friday – Weighted Pullup (3-3-3-3-3) + Short metcon
Posted In: Workout of the Day
Thanks for posting this. I like to know where we’re headed. I’m a planner…