We are now getting into Week 3 of the Achilles Cycle, which means we are already 3 weeks through this cycle and ready to tackle increased loading as we keep building our progressions. You will start to really notice a theme here through this cycle with alternating weeks on focused progressions here as we are now tackling the Front Squat progression again as well as the Split Jerk progression we hit on Week 1. We will be working into a fun variation on the Snatch today with some touch and go reps from 5 down to 1 with the goal of increasing loads up to near 90% today. This will be a great addition to and progression as we move towards 1RM’s at the end of the cycle. The flow of the week has us working a good amount in the 10-15 minute time domain this week, however we did place in some long work on Tuesday, hard interval 1:1 work on Thursday and Saturday, and a sprint workout Sunday.
Special Workout Notes:
We are re-testing a workout from a long time back with “Karabel on Monday. This is a fun combo of two benchmark workouts to make for a very fun and steady leg stamina workout. Tuesday’s long AMRAP is separated into 2 rotating stations done back to back with no rest and an extra focus on midline stamina and gymnastics density. Our workout on Wednesday has us really focused on posterior chain work and you will definitely be feeling your glutes going into Thursday. Thursday’s workout is meant to be high capacity and chasing the pain a bit here with the workout “Sham Pain”. Friday has the focus shift a bit to more of an anaerobic barbell conditioning workout that gives us shades of “Fran”. Saturday brings us around to a very simple partner workout where we will rotate full rounds with the goal of chasing the intensity and working to finish each round as fast as possible without regard to the next one your will have to do. On Sunday, we finish things off with some odd object strength work and a sprint couplet of pump!.
Have fun this week and get after it!


