Training Cycle March 9th, 2020

The main focus of the strength portion of the next training cycle is olympic lifting, Front Squat for lower body strengths and upper body gymnastics. 

We will be performing full Squat Snatch and Squat Clean & Jerks for strength as well as touch on improving barbell cycling through touch and go sets of power cleans and power snatches.

The gymnastics work will alternate between HSPU and Ring Muscle ups with the goal being to teach and improve technique as well as bodyweight strength in these skills. 

The squat progressions will include Front and Back Squats on the same day. This will be higher volume work with a focus on improving front squat strength as well as lower body muscular endurance.

Thursday will be upper body bodybuilding focus to improve strength and provide variation and balance with unilateral isolation work. 

At the end of this cycle we will be testing the following:

• Squat Snatch 

• Squat Clean & Jerk

• Front Squat 

This training cycle the conditioning will continue to be traditional crossfit. We will mix in a range of workouts from short to long time domains and vary the focus from gymnastics heavy, barbell heavy, monostructural (rowing, biking, rowing) and to completely mixed modality. The intent is to raise all aspects of work capacity to improve overall fitness levels. We will also be gradually adding in some more running as the weather improves.