April 23rd – 28th 2018 


Week 15 In Meso Cycle 2 Of 2018 

“Lean & Mean” 

Week 1 Of 4 In Micro Cycle 3 Of 5 



1.) We are now in a new micro cycle (small cycle) however, we are still in the same large meso cycle. As we enter this cycle, a few of the systems or training exercises change but the overall objective is still the same. We will still be focused on complex work and superset/compound set work. However, the exercises advance/change 

2.) We are now taking the capacity work and applying it to the actual sport. We have spent a lot of time developing capacity in time domains or simply the overall motor – now it’s time to express it in strength and skill. Things like lots of pull-ups, true WOD’s, running and the heavy load, consistant WOD’s back to back and more. All the fun stuff and all the fitness 🙂

3.) When we ramp up training like this and move into using the actual exercises for training the soreness increases and the need for recovery increases. Please make sure to utilize the pre warm-up and cool down to your advantage. The more time you spend on recovery the better you’ll feel 🙂

4.) We will go over specific objectives in class, however, you’ll see that we are starting to introduce percentages back into the program for the smaller absolute strength lifts. We will be progressing the Olympic Lifts in expression (full lift), not just %. This will drastically improve your lifting. 


2018-04-23T01:02:22+00:00April 23rd, 2018|WOD Notes|