We are coming to the end of our Wendler cycle and we hope everyone is enjoying some PR’s. We spent the whole summer focusing on the slow lifts and some bodybuilding type accessory work; now it’s time to switch gears and take our new found strength and apply it to the Snatch and Clean and Jerk. The following is a cycle description of what to expect over the next few weeks.
When 1 rep testing is over, a 3 week Transition Phase will start on 9/3/18 and run until 9/22/18. During the transition weeks we won’t be following any sort of template, but we will certainly be getting some fitness in. Due to popular demand…team workouts are back for Saturday classes during this 3 week phase. All 3 weeks will be programmed by different Coaches, so you’ll know who to thank!
After the 3- week Transition phase, the Olympic Lifting Phase will run 13-weeks from 9/24/18 – 12/23/18 (test week 12/17-12/21). Here is a description of what to expect during these 13 weeks.
Strength work will focus on the following lifts: snatch, clean and jerk, push press, and front squat. We will be working with percentages 4 days per week on these lifts and will test them during week 13. Percentages are used for these lifts so we can build confidence with our technique, and be able to handle more volume with heavier loads towards the end of the cycle. Maxing out before the 13th week is strongly discouraged. Make your goal during this cycle to never have a missed lift! We will test at the END of the cycle.
Conditioning during this cycle will consist of typical randomized CrossFit type workouts varying in time domains, however we will be keeping the Olympic lifts (cleans and snatches) out of the WODs for the most part, so we can focus on building our strength and technique with them. WOD’s during this cycle will be heavier in non-barbell movements and gymnastic elements.
Optional Work/Accessory Lifts this cycle will include additional snatch/clean technique work. Expect to see one or two extra movements involving some pull and/or block work programmed on some days.
The coaches are excited to start the next cycle, if you have any questions, please feel free to ask us.