Training Notes – August 27h – 31st 2018 

Training Cycle 

“Jacked & Tan” 

Week 1 Of 4 In Micro Cycle 1 Of 5 

Week 1 In Meso Cycle 

 

Notes 

1.) Here we go! We are entering a new Meso Cycle (large training cycle) of training! We are calling this one JACKED AND TAN! Boom!! :). We will really be diving into a lot of lifting! This will be your strongest time of year. Now, let’s pause on that for a second. It is true that absolute strength (squat, deadlift, press, bench, etc) is the base of all your strength. Being strong in these single modality and non-dynamic movements really make your body strong. However, you are trying to be a functional human with a broad capacity in more things than just a deadlift. Therefor, strength means more to you. Strength can be applied to the capacity and ability to continuously lift a heavy load under fatigue – deep into a workout. Strength can also mean gymnastics such as a pistol squat, pull-up, or ring dip. Strength is simple being strong in all range of motions, throughout the entire range of motion. We want to be able to produce force during our entire movement. 

2.) The first 4 weeks of this cycle (first Micro Cycle) you will see training similar to what is laid out this week. We will touch some absolute strength movements. When we do them, they will be at relatively light % and you’ll be building a base. We are really laying the foundation on your new max lifts and the structure of your body. In the next Micro Cycle, the difficulty of your % work will progress. You will also notice the advancement (and strength requirement) in the WOD. The simple way to program is just to add more load to the bar, however, that is not always affective. We are progressing your difficulty. You will see a very wide variety in your training this week and Wednesdays doesn’t even have a “WOD”

3.) In the last training cycle we saw a lot of repeat intervals and mono structural conditioning to “get in shape” or build a base. Now the goal (especially this week) is to take the base skill and conditioning you’ve built and capitalize on it! 

Let’s rock and roll! 

#trainedbystrongside

#StrongsideNation 

 

 

Monday 

Pre Warm-up

3 Rounds with sling shot 

5 lateral steps 

5 high knee

5 squats 

+

2 Rounds 

5 inchworms 

10 KBS 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

1.) Work to 85% for 1×2 

2.) Drop 30/20 for 2×3 

*Drop 50/40 is 1RM is greater than 455/225lb 

 

B.) 3 Sets 

8 Single Leg Box Step Up to each leg (front loaded) 

6 Single Arm DB Press 

 

WOD

5 RFT – 13min cap 

10 DL @ 225/155

20 Wall Ball @ 20/14 

 

Cool Down 

1.) 3min ski erg 

2.) 3min row 

3.) 2min pike + foam roll hamstrings 

 

Tuesday 

Pre Warm-up

3 Rounds 

10 band pull apart 

10 band row 

10 cuff isolation 

+

3 Rounds 

10 cal on ski erg 

5 burpee no push-up 

10 sit-up 

 

Warm-Up

Dynamic Leg Drills 

Learn DBL KB Snatch 

 

Strength

A.) 3 Sets 

8 Bulgarian Split Squats To Each Leg 

12 DBL KB Snatch 

 

WOD

7min AMRAP 

2-4-6-8-10-12-14-Etc 

Power Clean @ 155/105

Pistols – Alternating 

 

3min Rest 

 

7min AMRAP 

21 HSPU 

15 Snatch @ 155/105 

9 Ring MU 

 

Cool Down 

1.) 5min row – moderate 

2.) 3min pike 

3.) Roll lats nad t-spine 

 

Wednesday 

Pre Warm-up

3 Rounds 

10 shoulder taps 

10 band pull apart 

10 pass through 

+

2 Rounds 

10 KBS 

10 sit-ups 

10 cal on AB 

 

Warm-Up

Dynamic Shoulders 

Movement Prep 

 

Strength

A.) 5 Sets 

8 Bench Press 

6 Strict Chin-Ups 

12 GHDSU 

 

B.) 5 Sets 

Sled Pull 100m @ 180/145

Farmer Carry 100m 

 

Cool Down 

1.) 5min AB – moderate 

2.) Roll quads and calves 

 

Thursday 

Pre Warm-up

3 Rounds 

10m butt kicks 

10m high knee

10 HRPU 

+

3 Rounds 

10 pass though 

10 KBS

30sec jump rope 

 

Warm-Up

Dynamic 

Agility 

 

#1

OTMx30 

Min 1: 17/13cal Row 

Min 2: 15/12cal AB 

Min 3: 1 Round Of Cindy 

 

#2

MOBILITY

Cool Down

Spend 15mi stretching and rolling problem areas 

 

Friday 

Pre Warm-up

3 Rounds with sling shot 

5 lateral steps 

5 high knee 

5 squats 

+

3 Rounds 

10 KBS 

5 inchworms 

10 sit-ups 

 

Warm-Up

Dynamic 

 

Strength

A.) Front Squat 

1.) Work to 85% for 1×2 

2.) Drop 30/20 for 2×4 

*If 1RM is greater than 365/185 drop 50/30

 

B.) Overhead Squat 

4×2 

 

WOD

3 RFT – 11min cap 

30 DB Snatch @ 50/35 

15 Burpee Box Jump Over @ 24/20 

 

Cool Down

1.) 5min row – moderate 

2.) 3min ski erg – moderate

3.) 3min pike 

 

Saturday 

Pre Warm-up

3 Rounds 

10 good morning 

5 inchworms 

10 lunges 

+

3 Rounds 

10 KBS 

10 pass through 

 

Warm-Up

Dynamic 

Learn SDLDP 

 

Strength

A.) 5 Sets 

12 SDLHP 

15 GHDSU 

 

WOD

TABATA – AB

2min Rest 

TABATA – Burpee 

2min Rest 

TABATA – Thrusters, empty barbell, bottom to bottom 

 

Cool Down 

1.) 3min pike stretch

2.) 1min cobra stretch 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-08-26T22:49:34+00:00 August 26th, 2018|WOD, WOD Notes|