monday, aug. 7
Weekly Overview:
Swole Cycle Overview: Our intention for this cycle is to address body imbalances, focusing on great accessory and bodybuilding sessions. We aim to strengthen specific muscular areas like the legs, arms, shoulders, and midline. Our primary goal is to build a solid foundation of strength and capacity before pushing the limits further in preparation for the 2024 Season. Our goal as always is to see each and every athlete reach their full potential. As part of this cycle, we will be testing the PRVN Total, which includes significant strength benchmarks.
Programming Cycle Goals: PRVN Total Within a 1-hour window, achieve the following:
• 5 rep max Back Squat
• 3 rep max Bench Press
• 1 rep max Power Clean
• 1 rep max Weighted Pull-up
• Score: Total weight lifted (in pounds)
We will be coupling our Back Squat and Bench Press strength sessions together, utilizing a 20 rep max Squat Progression for the Back Squat and drawing inspiration from the Hatch Squat program to develop your 3 rep max Bench Press. Additionally, we will focus on developing your 5 rep max Deadlift, 1 rep max Power Snatch, 10 rep max Back Rack Stationary Lunge, max unbroken Strict Pull-ups, and max unbroken Strict Handstand Push-ups. We're excited to witness the progression of these movements through progressive loading, volume management, and the incorporation of more frequent bodybuilding accessory sessions, which we believe will greatly assist you.
Throughout this cycle, we will also emphasize maintenance strength for certain movements, including the Front Squat, Overhead Squat, Strict Press, Push Press, and Push Jerk. Our Weightlifting sessions will be purposeful and progressive, with a focus on 3-Position Complexes. This approach not only develops endurance but also reinforces proper technique and body position, which will be vital as we increase the loading.
Monday, Aug. 7:
Strength Test: 10 Min to establish:
1x [ 10 L/10 R Front Rack Reverse Lunges ]
Use the heaviest weight you can for the set.
Athlete Instructions
Work up to a heavy set of 10 L/10 R in 10 mins, taking the bar from the floor.
Notes
You must clean the barbell to the front rack position. Keep the chest tall and then step with the right leg back and step back feet together, then step back with the left leg back and bring the feet back together. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. We can scale to a dumbbell walking lunge, or goblet walking lunge.
Elizabeth:
21-15-9 reps, for time of:
Squat Clean, 135/95 lbs
Ring Dip
Athlete Instructions
Time domain: 5-8 mins Time cap: 12 mins
Notes
Today, we are tackling the classic Benchmark workout Elizabeth. The combo of Squat Cleans and Ring Dips was done last year at the Games with added volume and complexity, but when you break it down and come back to the basics this one is fast and dirty. The goal today should be to start each squat clean set with some tng reps and then move to quick singles in order to catch your breath. Once we are on the rings, we are looking to complete each round of Ring Dips in 3 Sets or less.
Primary Objective: Achieve best overall time
Secondary Objective: Start off first set with 5+ Tng Squat Clean Reps
CrossFit Benchmark Test / Glycolytic Couplet
RPE: 8/10