So the gymnastic cycle is done and dusted, and it’s time again to start the new strength cycle!
We will be training these movements regularly, and cycling through Med(3reps), Light(5reps), and Heavy(Singles) loading. It is important to stress that that even “Light” days can be fairly intense and should you feel like you need to take it a little easier on certain days please do so. This will keep the Central Nervous System relatively fresh and keep the gains coming! Also, the movements will stagger in rotation so that they will not fall always on the same day. This is to ensure everyone can have a chance to hit each of those lifts even if there is a day or two they consistently cannot make.
The cycle will last 12 weeks, with the first 3 weeks and last 3 week be testing periods. The first time you do heavy singles on the lifts highlighted, you will determine your starting baseline maxes. We can monitor the development and see if those numbers increases in the last weeks as you do heavy singles again. I would consider going for max loads an Rx level effort. If you are not proficient in the movement for that day then lower the weight or percentages to keep the development healthy.
Lastly, while the goal is increasing your Functional Strength, we will still be stressing capacity in all the standard areas. We will keep a active/option recovery day on Thursdays, which means that the L1 workout will be at a recovery intensity if you trained all week and L2 being still a challenge for those that are not in need of a rest day. We will tend to do some sort of structural strength training that day also. Saturdays will remain partner/team WODs, and Sundays is when you can go more aggressive in your Olympic Lifting loads. Hope you are looking forward to working hard and start seeing the improvement in your functional strength!