9.3

I am sure you have noticed the cycle change. If you haven't, the title for 9.1 should have tipped you off. We will do some "closing thoughts" on the Oly Cycle after the in house meet that you are all signing up for. Until then, reflect on those 8 weeks and remember how we got here.

Endurance cycle:
We are not abandoning strength... I guarantee. You just did a crash course in CNS training, which we will do a lot more of as we get closer to The Open. Now we will use that new-found "strength through technique" as we transition into what I am calling an Endurance Cycle. This cycle will be as much about cardiovascular endurance as it is about muscular endurance. We will not lose any strength this cycle and we will challenge ourselves daily with the Olympic lifts. Squatting will still be twice weekly.

The volume will decrease slightly. Slightly. This should give you the opportunity to really focus on your goat work. Many of you have not gone to trainers about ideas for you goat work. I guarantee you that if you pick a skill and spend a month attacking it, you will see results.

One of the more "OCD competitors" asked me what our plan was for the rest of the year. I have laid this out to many of you before, but I will post it here so you can start preparing yourself and thinking about your goals for these cycles.

Endurance Cycle: 8 weeks with a 5K run and competition at the end.
Get Big Cycle: 8 to 10 weeks focusing on the power movements and moving odd objects. This cycle will culminate with a power lifting meet and mini strongman competition.
Explosive Cycle: 8 to 10 weeks of working on being more explosive with our lifts and efficient with our movements.
Engine Building/Goat Killing/Open Prep: Depending on how you count, there have been between 15 and 20 different movements in The Open. We will fill the holes in our game an dig deeper to increase our GPP.
The Games Season Begins.

There it is in a nut shell. Enjoy this cycle while it lasts.

ThreeMOM for 12 Minutes of
Minute 1 - 30 Seconds Airdyne - hard/sprint
Minute 2 - On the 30 seconds 1-3 rope climb
Minute 3 - On the 30 seconds 5 very fast burpees

STRENGTH
Back Squat
     1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%
Front Squat
     1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

CLASS WOD
     21-15-9
     DB Push Press (60/30)
     KB Swing (70/55)
          Then...
     800M Run

GOAT WORK