PHASE 1 - PROGRAMMING OUTLINE

3/25/19 - 6/16/19

 
 
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Phase 1 is the FIRST Macrocycle of the Annual Plan and lasts 12 weeks.  This year will be different then previous years.  We have to figure that we may have to peak in October for a second CrossFit Open.  This means that our first and second Phase will have to prepare us for another competitive season in about 16 weeks (give or take)

During the CrossFit Open this year, we had reduced volume on our strength days to push our absolute strength (and reduce risk of overtraining), but now we need to drop that intensity and slowly start to increase volume.  Without doing this we could stall our strength development, and/or increase the risk for injury. Low volume and high intensity does not stimulate the strengthening of tendons and ligaments as well as high volume and low intensity.  However, muscle growth is stimulated with moderate to low Volume and higher intensities. A proper program will balance these needs with higher volumes in the beginning of an annual cycle or long macrocycle before tapering to lower volume and higher weights.

Phase 1 this year will consist of four weeks with 3 Max Strength days 2 days of Endurance and 1 day for Power Development.  These first four weeks will be biased towards single limb movements and stability work.

The first four weeks our Max Strength Days will consist of:

  • Tempo Back Squats coupled with Shoulder Press

  • High Repetitions of Back Squats coupled with High Repetitions of Behind Neck Shoulder Press     

  • Bench Press coupled with Bulgarian Split Squats

  • High Repetitions of Bench Press and High Repetitions of Deadlifts

Our Endurance Days will alternate between:

  • Interval Work to increase Muscle and Power Endurance

  • Longer Duration workouts

Our Power Days we will be working on

  • Snatch work.

Our following four weeks we will reduce the Max Strength Days to 2, maintain the Endurance Days to 2, and increase the Power Days to 2.  Our Endurance Days will be interavel work, but we will have longer aerobic benchmark workouts.

Our Max Strength Days will consist of:

  • Tempo Back Squats coupled with Shoulder Press

  • Moderate Repetitions of Back Squats coupled with Moderate Repetitions of Push Press

  • Bench Press coupled with Bulgarian Split Squats

  • High Repetitions of Dumbbell Bench Press and Moderate Repetitions of Deadlifts

Our Endurance Days will consist of:

  • Interval Work for building Muscle Endurance in Strict Gymnastics Movements (Pull Ups, Handstand Hold/Push Up)

Our Power Days will alternate between:

  • Snatch work.

  • Clean and Jerk work.

Our last four weeks of Phase 1 will consist of a similar breakdown, but we will start preparing for the conclusion of the cycle with a Test Week.

Our Max Strength Days will consist of:

  • Front Squats coupled with Shoulder Press

  • Moderate to Low Repetitions of Back Squats coupled with Moderate to Low Repetitions of Push Press

  • Bench Press

  • High Repetitions of Dumbbell Bench Press and Moderate to Low Repetitions of Deadlifts

Our Endurance Days will consist of:

  • Interval Work for building Muscle Endurance in Strict Gymnastics Movements (Pull Ups, Handstand Hold/Push Up)

  • Longer Duration Aerobic Work

Our Power Days will alternate between:

  • Snatch work.

  • Clean and Jerk work.   

Monday, March 25, 2019 - POWER - Snatch

Tuesday, March 26, 2019 - MAX STRENGTH - Tempo Back Squat & Shoulder Press

Wednesday, March 27, 2019 - AEROBIC - Intervals

Thursday, March 28, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Friday, March 29, 2019 - AEROBIC - Long Duration

Saturday, March 30, 2019 - MAX STRENGTH - Back Squat & Shoulder Press

Sunday, March 31, 2019 - BENCHMARK

Monday, April 1, 2019 - MAX STRENGTH - DB Bench Press & Deadlift

Tuesday, April 2, 2019 - POWER - Snatch

Wednesday, April 3, 2019 - MAX STRENGTH - Tempo Back Squat & Shoulder Press

Thursday, April 4, 2019 - AEROBIC - Intervals

Friday, April 5, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Saturday, April 6, 2019 - Closed

Sunday, April 7, 2019 - BENCHMARK

Monday, April 8, 2019 - POWER - Snatch

Tuesday, April 9, 2019 - MAX STRENGTH - Back Squat & Shoulder Press

Wednesday, April 10, 2019 - AEROBIC - Intervals

Thursday, April 11, 2019 - MAX STRENGTH - DB Bench Press & Deadlift

Friday, April 12, 2019 - AEROBIC - Long Duration

Saturday, April 13, 2019 - MAX STRENGTH - Tempo Back Squat & Shoulder Press

Sunday, April 14, 2019 - BENCHMARK

Monday, April 15, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Tuesday, April 16, 2019 - POWER - Snatch

Wednesday, April 17, 2019 - MAX STRENGTH - Back Squat & Shoulder Press

Thursday, April 18, 2019 - AEROBIC - Intervals

Friday, April 19, 2019 - MAX STRENGTH - DB Bench Press & Deadlift

Saturday, April 20, 2019 - AEROBIC - Long Duration

Sunday, April 21, 2019 - BENCHMARK

Monday, April 22, 2019 - POWER - SNATCH

Tuesday, April 23, 2019 - MAX STRENGTH - Tempo Back Squat & Shoulder Press

Wednesday, April 24, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Thursday, April 25, 2019 - POWER - Clean and Jerk

Friday, April 26, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Saturday, April 27, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Sunday, April 28, 2019 - BENCHMARK

Monday, April 29, 2019 - MAX STRENGTH - Back Squat & Push Press

Tuesday, April 30, 2019 - POWER - SNATCH

Wednesday, May 1, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Thursday, May 2, 2019 - MAX STRENGTH - DB Bench Press & Deadlift

Friday, May 3, 2019 - POWER - Clean and Jerk

Saturday, May 4, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Sunday, May 5, 2019 - BENCHMARK

Monday, May 6, 2019 - POWER - SNATCH

Tuesday, May 7, 2019 - MAX STRENGTH - Tempo Back Squat & Shoulder Press

Wednesday, May 8, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Thursday, May 9, 2019 - POWER - Clean & Jerk

Friday, May 10, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Saturday, May 11, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Sunday, May 12, 2019 - BENCHMARK

Monday, May 13, 2019 - MAX STRENGTH - Back Squat & Push Press

Tuesday, May 14, 2019 - POWER - SNATCH

Wednesday, May 15, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Thursday, May 16, 2019 - MAX STRENGTH - DB Bench Press & Deadlifts

Friday, May 17, 2019 - POWER - Clean & Jerk

Saturday, May 18, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Sunday, May 19, 2019 - BENCHMARK

Monday, May 20, 2019 - POWER - Snatch

Tuesday, May 21, 2019 - MAX STRENGTH - Front Squat & Shoulder Press

Wednesday, May 22, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Thursday, May 23, 2019 - POWER - Clean & Jerk

Friday, May 24, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Saturday, May 25, 2019 - AEROBIC - Longer Duration

Sunday, May 26, 2019 - MAX STRENGTH - Back Squat & Push Press

Monday, May 27, 2019 -MURPH

Tuesday, May 28, 2019 - POWER - Snatch

Wednesday, May 29, 2019 - AEROBIC - Strict Pull Ups & Handstand Hold/Push Up

Thursday, May 30, 2019 - MAX STRENGTH - Db Bench Press & Deadlift

Friday, May 31, 2019 - POWER - Clean & Jerk

Saturday, June 1, 2019 - AEROBIC - Longer Duration

Sunday, June 2, 2019 - BENCHMARK

Monday, June 3, 2019 - POWER - Snatch

Tuesday, June 4, 2019 - MAX STRENGTH - Front Squat & Shoulder Press

Wednesday, June 5, 2019 - AEROBIC - Pull Ups & Handstand Hold/Push Up

Thursday, June 6, 2019 - POWER - Clean & Jerk

Friday, June 7, 2019 - MAX STRENGTH - Bench Press & Bulgarian Split Squat

Saturday, June 8, 2019 - CLOSED

Sunday, June 9, 2019 - CLOSED

Monday, June 10, 2019 - TEST

Tuesday, June 11, 2019 - TEST

Wednesday, June 12, 2019 - TEST

Thursday, June 13, 2019 - TEST

Friday, June 14, 2019 - TEST

Saturday, June 15, 2019 - TEST

Sunday, June 16, 2019 - TEST