Welcome to ‘Hercules’!
This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles. We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching goal here is to develop a bulletproof base of strength for the coming season – to be ready to tackle the 12 Labours of Hercules…or whatever else comes our way.
Programming Approach:
Our weightlifting work will be almost entirely complex based, to refine our technique and develop confidence and positions with multiple repetitions through varying positions. We will follow a similar approach with our primary strength progressions in the Back Squat, Bench Press, and Deadlift – aiming to develop our raw lower body power and strength before heading into the holiday months and pre-open cycle prep. Combined with this, there will be a high emphasis on bodyweight strength, incorporating strict pulling and pushing, and related accessories, multiple times per week. Athletes will see one isolated gymnastics skill session per week focusing on developing capacity and confidence with higher skill movements, and one EMOM per week dedicated to cycling a wide variety of movements and developing pacing strategies at different intensities. On top of this, we will of course keep things varied within our daily metcon conditioning with a wide range of time domains, styles of workouts, and even the flow of the day in order to keep things exciting and fun for all of our members.
Strength and Oly Cycle Programming Goals:
-3RM Hang Snatch & 3RM Hang Clean + Jerk
-5RM Bench Press
-3RM Back Squat
-3RM Deadlift
Our challenge for you guys is to keep technique at the forefront of our weightlifting and high level gymnastics, continuing to hit each session with the highest levels of intention and focus. Do not be afraid to adjust percentages down a bit or move to a lower level on the skill progression in order to dial these things in and make sure we are continually refining our movement patterns, especially in the basics. Our key focus should be on accumulating and executing high quality reps – whether that’s with our weightlifting work, strength progressions, gymnastics work, or just in our everyday conditioning work.
Benchmark Metcons / Tests
“Grettel”
“Jackie”
“Big Kelly”
We will test “Grettel” and “Big Kelly” early on in this cycle, but create a progression over the course of the cycle to tackle “Jackie” to the best of our ability. Expect doses here and there along the way that look similar to “Jackie” in order to really prime the system and develop high end capacity here.
Special Weekly Challenges
New to this cycle will be the special weekly challenge. This is something that can create some fun and life in the gym. We will put up a challenge or benchmark to test. This should go up on the whiteboard and you can create a fun leaderboard in your gym of who has tackled it. Create a prize and some fun along the way. This could be a Sandbag Carry, 50 Calorie Echo Bike, 100 Burpees for Time, Etc. We would also suggest putting out a prize to the athlete that hit the most weekly challenges over the course of this cycle. Have fun with it and keep us in the loop with your members attempting these challenges.
Week 1 Special Challenge!
New to this cycle will be the special weekly challenge. This is something that can create some fun and life in the gym. We will put up a challenge or benchmark to test.
2k Row Time Trial