PHASE 2 - PROGRAMMING OUTLINE

6/17/19 - 9/8/19

 
 
gitty.jpg
 

Phase 2 is the next Macrocycle of our program.  It is strongly biased towards increasing our gymnastics skill level with a primary focus on mid-line stability and developing competency on the rings.  We will be pairing this need with a barbell program that will push our absolute numbers after the early groundwork we established with Phase 1.

The first four weeks is structured as a Step Mesocycle, in the sense that each week the intensity and volume will increase.  

  • We will have 2 Max Strength Days a week.  They will consist of reps of 3 to 6 for developing absolute strength levels in the Back Squat, Deadlift, Shoulder Press and Push Press.  

  • We will have 2 Power Days where we will be working on the Snatch, and the Clean and Jerk.  We will be working on complexes to help learn barbell cycling, but we will still be emphasizing pushing our absolute numbers in the Olympic lifts as opposed to faster repetitions.

  • We will have 2 Gymnastics Days a week.  On both of these days we will be working on strength development on the rings and for handstands (including handstand push ups).  Our conditioning work on these days will emphasize stamina.

  • During the first eight weeks we will only have one long duration aerobic work out a week.  Gymnastics days, with their focus on stamina, will help with aerobic development so I am not worried about loss of endurance.  

The second four weeks will also be a Step Mesocycle.

  • We will have a similar format with two Max Strength days with reps in the 3 to 5 range, BUT we will switch the Back Squat with the Front Squat.  This should help with positions for weightlifting and WOD barbell complexes. We need the front squat to be further developed as the Open this year will be in October (not too far away!).    

  • Power Days will continue with our Snatch & Clean and Jerk complexes.

  • Gymnastics’ days will increase in difficulty of the Ring and Handstand work.

  • Aerobic days will still be long duration.

The last four weeks will be a Peaking Mesocycle.

  • We will just have Front Squat work and drop the Shoulder Press for our Max Strength days.  We will have Deadlift and Push Press still paired together, as we start dropping the reps to prepare for a 1 RM peak week.

  • Power Days will start getting us ready for 1 RM in the Snatch and the Clean & Jerk.

  • There will only be one Gymnastics Day working towards greater difficulty in the rings and handstands.

  • There will be two Aerobic Days with one working on intervals and the other working on longer duration.

The phase after this one will be shorter and will be getting us ready for the 2019 Open of October!

Monday, June 17, 2019 - MAX STRENGTH - Squat/Press

Tuesday, June 18, 2019 - AEROBIC - Long Duration

Wednesday, June 19, 2019 - POWER - Clean & Jerk

Thursday, June 20, 2019 - GYMNASTICS - Rings/Handstands

Friday, June 21, 2019 - MAX STRENGTH - Deadlift/Push Press

Saturday, June 22, 2019 - CLOSED

Sunday, June 23, 2019 - POWER - Snatch - Benchmark

Monday, June 24, 2019 - AEROBIC - Long Duration

Tuesday, June 25, 2019 - MAX STRENGTH - Squat/Press

Wednesday, June 26, 2019 - GYMNASTICS - Rings/Handstands

Thursday, June 27, 2019 - POWER - Clean & Jerk

Friday, June 28, 2019 - GYMNASTICS - Rings/Handstands

Saturday, June 29, 2019 - MAX STRENGTH - Deadlift/Push Press

Sunday, June 30, 2019 - AEROBIC - Long Duration - Benchmark

Monday, July 1, 2019 - POWER - Snatch

Tuesday, July 2, 2019 - GYMNASTICS - Rings/Handstands

Wednesday, July 3, 2019 - MAX STRENGTH - Squat/Press

Thursday, July 4, 2019 - CLOSED

Friday, July 5, 2019 - POWER - Clean & Jerk

Saturday, July 6, 2019 - AEROBIC - Long Duration

Sunday, July 7, 2019 - MAX STRENGTH - Deadlift/Push Press - Benchmark

Monday, July 8, 2019 - GYMNASTICS - Rings/Handstands

Tuesday, July 9, 2019 - POWER - Snatch

Wednesday, July 10, 2019 - GYMNASTICS - Rings/Handstands

Thursday, July 11, 2019 - MAX STRENGTH - Squat/Press

Friday, July 12, 2019 - AEROBIC - Long Duration

Saturday, July 13, 2019 - POWER - Clean & Jerk

Sunday, July 14, 2019 - GYMNASTICS - Rings/Handstands - Benchmark

Monday, July 15, 2019 - MAX STRENGTH - Front Squat/Press

Tuesday, July 16, 2019 - AEROBIC - Long Duration

Wednesday, July 17, 2019 - POWER - Snatch

Thursday, July 18, 2019 - GYMNASTICS - Rings/Handstands

Friday, July 19, 2019 - MAX STRENGTH - Deadlift/Push Press

Saturday, July 20, 2019 - GYMNASTICS - Rings/Handstands

Sunday, July 21, 2019 - POWER - Clean & Jerk - Benchmark

Monday, July 22, 2019 - AEROBIC - Long Duration

Tuesday, July 23, 2019 - MAX STRENGTH - Front Squat/Press

Wednesday, July 24, 2019 - GYMNASTICS - Rings/Handstands

Thursday, July 25, 2019 - POWER - Snatch

Friday, July 26, 2019 - GYMNASTICS - Rings/Handstands

Saturday, July 27, 2019 - MAX STRENGTH - Deadlift/Push Press

Sunday, July 28, 2019 - AEROBIC - Long Duration - Benchmark

Monday, July 29, 2019 - POWER - Clean & Jerk

Tuesday, July 30, 2019 - GYMNASTICS - Rings/Handstands

Wednesday, July 31, 2019 - MAX STRENGTH - Front Squat/Press

Thursday, August 1, 2019 - GYMNASTICS - Rings/Handstands

Friday, August 2, 2019 - POWER - Snatch

Saturday, August 3, 2019 - AEROBIC - Long Duration

Sunday, August 4, 2019 - MAX STRENGTH - Deadlift/Push Press - Benchmark

Monday, August 5, 2019 -GYMNASTICS - Rings/Handstands

Tuesday, August 6, 2019 - POWER - Clean & Jerk

Wednesday, August 7, 2019 - GYMNASTICS - Rings/Handstands

Thursday, August 8, 2019 - MAX STRENGTH - Front Squat/Press

Friday, August 9, 2019 - AEROBIC - Long Duration

Saturday, August 10, 2019 - POWER - Snatch

Sunday, August 11, 2019 - GYMNASTICS - Rings/Handstands - Benchmark

Monday, August 12, 2019 - MAX STRENGTH - Front Squat

Tuesday, August 13, 2019 - AEROBIC - Intervals

Wednesday, August 14, 2019 - POWER - Clean & Jerk

Thursday, August 15, 2019 - GYMNASTICS - Rings/Handstands

Friday, August 16, 2019 - MAX STRENGTH - Deadlift/Push Press

Saturday, August 17, 2019 - AEROBIC - Long Duration

Sunday, August 18, 2019 - POWER - Snatch - Benchmark

Monday, August 19, 2019 - AEROBIC - Intervals

Tuesday, August 20, 2019 - MAX STRENGTH - Front Squat

Wednesday, August 21, 2019 - GYMNASTICS - Rings/Handstands

Thursday, August 22, 2019 - POWER - Clean & Jerk

Friday, August 23, 2019 - AEROBIC - Long Duration

Saturday, August 24, 2019 -MAX STRENGTH - Deadlift/Push Press

Sunday, August 25, 2019 - AEROBIC - Intervals - Benchmark

Monday, August 26, 2019 - POWER - Snatch

Tuesday, August 27, 2019 - GYMNASTICS - Rings/Handstands

Wednesday, August 28, 2019 - MAX STRENGTH - Front Squat

Thursday, August 29, 2019 - AEROBIC - Long Duration

Friday, August 30, 2019 - POWER - Clean & Jerk

Saturday, August 31, 2019 - AEROBIC - Intervals

Sunday, September 1, 2019 - CLOSED

Monday, September 2, 2019 - CLOSED

Tuesday, September 3, 2019 - TEST - Clean and Jerk

Wednesday, September 4, 2019 - TEST - Intervals

Thursday, September 5, 2019 - TEST - Front Squat

Friday, September 6, 2019 - TEST - Long Duration

Saturday, September 7, 2019 - TEST - Snatch

Sunday, September 8, 2019 - TEST - Deadlift/Gymanstics