July 3rd – 9th 2017


Week 2 of Meso Cycle
“Jacked & Tan”

Week 2 of 4 in Micro Cycle


1.) Happy Week 2! I hope you had a great time last week with all the new toys you got! 🙂
2.) We are now full force in the “Jacked & Tan” training cycle. Here is what you will see this week and the next 2 weeks of this training cycle (week 3 and 4 in the Micro Cycle). You are targeting full ROM strength using bands and chains. You will see a lot of awkward moments and new movements to increase strength in your entire ROM – no gaps in strength allowed.
3.) You will notice that there is a ton of accessory work and strength work. Sometimes it will feel like you’re neglecting your WOD, don’t worry, you’re not. Strength and capacity in strength is the goal. We will be focusing on heavy lifting and capacity in the heavy lifting. You will notice that your metabolic conditioning segments this week and the remainder os the micro cycle (2 weeks) are very simple, short, or involve repeats. This is because your output should be MASSIVE!! I’m talking 100% over whatever you thought possible. We are going to lift heavy, increase ROM strength, eliminate gaps and when you push for the WOD, you’re going to push very hard, over and over again.
4.) After this you will see us carry the heavy load for repeat intervals. This means that as we acquire strength, you will then express it over and over again in certain time domains. For example, right now we are trying to get you strong enough to get MU, heavy thrusters faster row times, etc. In a few weeks you will be asked to do something like: OT5min x5 – Row 15cal, 10 Thrusters @ 115/75, 5 MU – the goal would be to get done in 2:15 and pace it the same each round. I hope you’re ready! Jacked and Tan baby!! – It’s not just about big and strong – it’s about performing well with high capacity and massive strength.


2017-07-02T21:29:23+00:00July 2nd, 2017|WOD Notes|