What & The How Of The Next Cycle ! – Head Coach Milo

Hey Thamesians! 



So as promised we are following our plan that I laid out back in December for the year to give you the best possible training year yet. By planning out what we are focusing on each part of the year means you can get really focussed on hitting your goals and making the adjustments you might need to have the most successful training year yet.

Something that gets neglected by most is foundation work. Believing you are past this or don’t need this is ridiculous and naive. Again , I’m not here to stroke your ego I’m here to tell you what you need to hear not what you want to hear. To ensure we have the best training year yet we need to ensure we are not over working certain muscles or setting ourselves up for injury.

So for this part of the cycle we will be doing strength work but more focused on getting you as functional as possible with some set focuses on time under tension (both tempo and or higher rep schemes) and control of the movements. We will be doing plenty of lunges and unilateral work to build you up and make you as bulletproof as possible. This will also prep you and get your body ready for the cycle we will be hitting next which I’m sure most of you are already excited for. The Strength cycle. First though let’s earn those positions before we overload them and stress it.

There will be gymnastic strength as well so expect strict pull up work , all kinds of variations skill work and some complex movements for you to practice , figure out ways to get there or fine tune if you already have them. For those of you who are working towards pull ups (or insert movement here) each of these days will have a separate piece made FOR YOU which I suggest you do to help you on your road towards your first pull ups or Chin ups ! Don’t avoid this day “Because you don’t have a pull up”. This is the day you NEED to come in.
We will also have set Conditioning days and or IWT days. For those of you that remember, IWT is Interval weight training and they are horrendously good. Expect to die slightly but you’ll be a better human for it 🙂
Of course Team Saturdays will also sticking around as they are great and a good bit of fun to boot! Embrace the it and make sure you bring your bestie 😛

Below is an example week:

Monday

Intervals Day
High intensity with some weightlifting movements thrown in to keep us happy 😛

Tuesday

Gymnastics Focus Day
A) Skill Work

B) WOD with skills above and some other movements to practice in a workout with a bit more stress. These can vary in degree pending on your abilities.

Wednesday


A) Back Squat
Heavy reps with which to ensure you are MOVING CORRECTLY. If you are finding an imbalance side to side then Part B would be for you!

B) unilateral work to correct imbalances in your movement and strengths/weakness in the system. (If you have been squatting for a while and will take longer to get through Part A and don’t have as many limiting factors IGNORE this section and focus your time on the Lift above to make sure you are moving right and not rushing it. You probably wont need this as much as others.

C) Midline Work/ Mobility Work


Thursday

A) Strict Press
As above with these days.
Heavy reps with which to ensure you are MOVING CORRECTLY. If you are finding an imbalance side to side then Part B would be for you!

B) unilateral work to correct imbalances in your movement and strengths/weakness in the system. (If you have been squatting for a while and will take longer to get through Part A and don’t have as many limiting factors IGNORE this section and focus your time on the Lift above to make sure you are moving right and not rushing it. You probably wont need this as much as others.

C) Short WODs!

Friday

A) Deadlift
Building to heavy loads of varying reps each week. Get ready!

B) Sprint Work or intensity WODs

Saturday

Team Days!
Saturdays will stay as Team WOD fun days so fear not! This is another perfect day to come in and get that CF fix and have some fun with people you may not train with during the week! Enjoy!

There will be plenty of chances to get sweaty and get everything you love in so fear not just two days of the week we are going to slow things down a little for the weights and ensure you are moving as efficiently and as effectively as possible to set you up for the strengh cycle and the rest of yer going forward to ensure you hit your goals. This by no means is going to be easy so strap up and prep yourselves !

Hit me up with any and all questions (regarding programming or the gym haha not the answer to life… the answer to that is obviously 42.. 😛 )

Have a great Week all! See you soon!

– Head Coach Milo


Monday

A) Back Squats
Build to 5 Rep Max

B) Find a heavy
10/10 Bulgarian Split Squat

C) 3 Rounds of:
20 Box Step Ups 22/16kg
100m Farmers Carry 22/16kg
200m Run

-10 Minute Cap

Tuesday

Classic CrossFit

A) Strict Press
Build to a 5 rep max

B) Accessory Work
Build to a heavy 12/12 Reps Single Arm Bench
Max Ring Dips or Ring Support Hold between sets

C) 50 Rep DB Push Press 22/16kg
Each time you put DBs down you owe 5 Push ups
10 Minute Cap

MetCon

10min. EMOM: (In the same minute)
10/8/6 KB Swings
10/8/6 Burpees

10min. EMOM:
Odd:
200m Run
Even: 10/7 Cal Bike

10min. Ladder:
5 Slam Balls
5 Weighted Sit ups
5 Single Arm DB Push Press (per arm)
…Then 10… Then 15.. And so on…

3min. between stations
With the first EMOM pick a number you can push for and hang on to it throughout

Wednesday

A) Hang Snatch
20 Minutes to build to a heavy single

B) Hang Power Clean
20 Minutes to build to a heavy single

Thursday

Classic CrossFit

A) Deadlift
Build to a 5 Rep Max

B) Max Strict Pull Ups
Or
Heaviest Barbell Row for 3-5 Reps

C) Longest Plank

MetCon

12min. EMOM: (45sec. of work)
Odd:
Max Double Unders or Singles
Even: Max DB Step Ups 16/10kg (20″box for all)

12min. to get as far as possible…
40-30-20-10

Wall Balls
400m Run w/ the ball

8min. EMOM:
Odd:
15/12 Cal Bike
Even: 25 Air Squats

3 min. Rest between each section

Friday

A) Bench Press
Build to a 5 Rep Max

B) 2 Minutes Max Reps of on each:
Strict Pull Ups
Strict HSPU
Pull Ups
HSPU
– Rest 3 Minutes between each station

Saturday

Team WOD:
3 Rounds:

42 Wall Balls 20/14
30 Toes-to-bar
18 Clean & Jerks 60/40kg

4 Rounds:
50 Push-ups
2 Legless Rope Climbs

5 Rounds:
20 Calories, Assault Bike
30 Russian Kettlebell Swings 32/24kg

35 Min Cap