January 22nd – 28th 2018

Week 2 In Meso Cycle 2 Of 2018
“Lean & Mean”

Week 2 Of 4 In Micro Cycle 1 Of 5


1.) We are now in week 2 of this Meso Cycle and Micro Cycle! It’s a great time! What you saw last week, you will see a very similar set up this week. This week and the remainder of the 2 weeks for this micro cycle will look relatively similar. There will be progression in the difficulty of the exercises in the WOD as we have talked about this cycle having a lot of full expression work. This micro cycle is also pretty simple in movements but massive in intensity. I’m not saying the excise are easy, I’m saying we are after a lot of work/intensity.
2.) There are several segments of scheduled learning time this week. The Hang Power Snatch (HPS), Push Jerk (PJ), and Kettle Bell (KB) front squats. Even if you’re a professional, you can probably learn something and if you’re worried because you’re brand new, no worries, you’ll be all set! :). It’s important to take time learning these movements to progress them, learn new skill and dial in missing links. For example, you may know how to do a PJ but when it comes time to do it in a WOD or under massive fatigue, you may revert back to old habits such as a Push Press, however, it’s actually weaker.
3.) The main goal of this week and the next 2 weeks of this cycle is to raise your capacity levels as much as possible. We want to really dig deep, raise your endurance and learn something from it. I want you to talk away from each training session with a better understanding of intensity, what is too much and what is not enough. I want you to learn what your boy feels like when it’s breaking down and when you should push thru. This gets you more intune as an athlete and it help progress your skill. When this raises, you are able to do more work in the WOD and read your goals!


2018-01-21T11:23:11+00:00January 21st, 2018|WOD Notes|