Oly Cycle , Phase 2 – By Coach Milo


Hey Team!

So we have just finished up the last week of the cycle focusing on the Oly lifts for some strength work. Now going into the next phase. Although it was a shorter cycle we now want to be able to use these new weights in WODs and start getting used to regularly hitting them rather than only if we only do that and nothing else for 20 minutes and all is right with the world.

Similar to what we have been doing on the deadlift days for example we will be throwing in other movements on the strength days for the Oly movements. For example for the past 6 weeks when snatches came up we stuck to just doing snatches. This week for example on the clean and jerk day we have an EMOM style super set of some “cardio” work and then a climbing strength set for the clean and jerk. This gives us room to start building your capacity and increasing that stress for you under your terms rather than set weights in WODs. Really use these sessions to your advantage and get everything you can out of them as they are golden! Challenge and push yourselves.

A) 28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 200m Run
Min. 3) 2 Rope Climbs (legless if possible)
Min. 4) 1 Clean and Jerk (Climbing)

You can even use these for your own personal goals nicely too. If your goal at the moment is to get stronger then you can use a session like this to work for you. You can reign some of the cardio back a little if you need to and focus on hitting a big number on the clean and jerk. If your aim is to compete then strap in and hit the EMOM as Rx and get as much weight overhead as you can and start building up that capacity to lift heavy under duress ! 🙂 The possibilities are endless. If you are working on something specific and want to find out how to best approach it then as always the coaches are on hand to help you out so feel free to email myself or any of the team!

We will also be going back into a mini back squat phase for the next 5 weeks to keep the loads building from the front squats. If you feel you want to work on that front squat some more then you can interchange them if and when possible in classes. Unlike a lot of CrossFit gyms I’m big on some individuality. And if it works in the classes then we will make it happen where possible. We all have slightly different goals and different roads travelled so dont be afraid to change some things here and there if it works in the class your in. #ThisIsntAFreeTicketToSandbagThough…. 😛

Have been working away on a “Big Picture” blog for you in terms of cycle for you all so soon you’ll be able to see what we will be doing after this cycle and into next year so you can plan accordingly and know what road you are on and why. For those that don’t mind and or care then just keep working hard and doing what I tell you 😛 

Let me know if you have any questions peeps ! milo@crossfitthames.com

Get some!
Milo


Monday

Every 5min. X 5 Rounds:
500m Row
1 Round of “DT” (climbing)

Note from C. Milo: “I would like to see the starting weight at at least 60/40kg and then each round make some sort of jump. This is only going to be as hard you make it so, I need you to pick the right weight and challenge yourselves.”

DT = 12 deadlifts + 9 hang power cleans + 6 jerks

Tuesday

Classic CrossFit

A) Back Squat
5 x 65%
5 x 75%
max reps at 85%

B) 5 Rounds:
10 Power Cleans 75/50kg
200m Farmer Carry with (1) 32/24kg KB
10 Cal Airdyne/ Row

*The KB must be held at your side (suitcase style). You may switch sides whenever. Again, it’s only 1 KB.
*CAP: 20min.

MetCon

A) EMOM x 10min. (both in the same min.)
10 DB Push Press 22/16kg
10 Pull-Ups

B) EMOM x 10min. (both in the same min.)
12 American KB Swings 24/16kg
12 Air Squats

C) EMOM x 10min. (pump section)
Odd: Max DB Floor Press
Even: Max DB Bent Over Rows
Rest 3min. Between Each Section

Wednesday

10 Rounds:
5 Wall Balls 9/6kg
3 Burpees
1 Snatch 60/40kg

immediately into;
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

immediately into;
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Snatch 60/40kg

*The Cindy section may be scaled to 3/6/9 if you can not do a round in less than a minute.
*Time CAP: 35min.

Thursday

Classic CrossFit

A) 28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 200m Run
Min. 3) 2 Rope Climbs (legless if possible)
Min. 4) 1 Clean and Jerk (Climbing)

B)Extra credit: Accessory Work
40-30-20-10
DB Bent Over Rows
80-60-40-20
Russian Twists

MetCon

(0-21min.)
3 Rounds:
400m Run
40 DB Hang Snatch 22/16kg
400m Row
4 Wall Walks

(25-36min.)
For Time:

100 Back Squats 32/24kg
*EMOM 5 Burpees
*Start with Burpees

Friday

A) Deadlift
Build to a heavy 3 Rep for the day

B) 2 Rounds:
3min. AMRAP:
30/25 Cal Row
Max OHS in remaining time 40/30kg

Rest 2min.

3min. AMRAP:
400m Run
Max TTB in remaining time

Rest 2min.

Saturday

Teams of 2. Only 1 person works at a time 🙂

10min. to get as many reps as possible..
1000m Row
100 Toes-To-Bar
Max Squat Cleans 60/40kg

10min. to get as many reps as possible..
800m Run
100 Push-Ups
Max Burpees

10min. to get as many reps as possible..
100/70 Cal Assault Bike / Row
100 American KB Swings 32/24kg
Max Muscle Ups

*3min. REST between sections

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