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    The document outlines an 8-week training program consisting of strength and metabolic conditioning (Metcon) sessions. It includes exercises like back squats, deadlifts, front squats, shoulder presses, and various bodyweight and gymnastics movements. Each week prescribes sets, reps and load progressions for the strength exercises along with time-domain or round-based Metcon workouts. Progressions can be linear or undulating in nature, with the option to reset at week 1 and begin a new cycle.

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    The document outlines an 8-week training program consisting of strength and metabolic conditioning (Metcon) sessions. It includes exercises like back squats, deadlifts, front squats, shoulder presses, and various bodyweight and gymnastics movements. Each week prescribes sets, reps and load progressions for the strength exercises along with time-domain or round-based Metcon workouts. Progressions can be linear or undulating in nature, with the option to reset at week 1 and begin a new cycle.

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    Download as PDF, TXT or read online from Scribd
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    97 views3 pages

    CFSB

    Uploaded by

    amclean24
    The document outlines an 8-week training program consisting of strength and metabolic conditioning (Metcon) sessions. It includes exercises like back squats, deadlifts, front squats, shoulder presses, and various bodyweight and gymnastics movements. Each week prescribes sets, reps and load progressions for the strength exercises along with time-domain or round-based Metcon workouts. Progressions can be linear or undulating in nature, with the option to reset at week 1 and begin a new cycle.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    of 3

    Week One

    Back Squat Choose Either: 3x5 190 200 216

    Deadlift 75 85 95.2 1x15-20: 260 280 295.2 125 135 144

    Off

    Metcon 20 Minutes or Less DIanne 21-15-9 225/155 Deadlift HSPU/Pike

    Front Squat Choose Either: 3x5 135 145 153

    Shoulder Press Choose Either: 5x3 60 70 80 65 75 85 95 101.15 Choose one of the Protocols 10 - 7 - 4 10=> 15 reps Metcon: 20 Minutes Max 3 rounds 4 Time (20 minute cap) 10 x DL bw, 25 box jumps, 10x thursters, 24 KB snatch, 10 floor wipers Gymnastics/Skills Shoulder Press Choose Either: 3x5: 5x3:

    Off

    Metcon: Less the 15 Min 3 R4T 10 x Pull ups 10 x Clean 135/65 10 x Box Jump

    Metcon: Less then 10 Min 5 rounds ( 10 minute cap) 5 x thruster 135/65 10 x KB swings 5 x box jumps

    Gymnastics/Skills Week Two Back Squat Choose Either: 3x5: 5x3:

    Gymnastics/Skills Deadlift 3x3: 3x5: Off

    Gymnastics/Skills Metcon 20 Minutes or Less

    Back Squat 1x15-20: Metcon: Less then 10 Min 10 Rounds 10 x sit up 10 x push up 10 x squat Gymnastics/Skills Front Squat Choose Either: 3x5: 5x3:

    Off

    Metcon: Less the 15 Min 10-8-6-4-2 (5 rounds) Back Squat 225/135 10 box jump 10 burpee

    Gymnastics/Skills Week Three Back Squat Choose Either: 3x3: 3x5:

    Choose one of the Protocols 12 - 9 - 6 12=> 15 reps Metcon: Less then 10 Min 5 rounds ( 10 minute cap) 20 GHD situps, 5 push press (135/65) Gymnastics/Skills Deadlift 3x3: 3x5: Off

    10 Rounds 1 Snatch 115/65 4 OH squat 7 Burpees

    Back Squat 1x15-20 Reps

    Choose one of the Protocols 10 - 7 - 4 or 12 - 9 - 6 12=> 15 reps

    Metcon: Less then 10 Min Gymnastics/Skills Metcon 20 Minutes or Less Gymnastics/Skills Front Squat Choose Either: 3x5: 5x3:

    Metcon: 20 Minutes Max Gymnastics/Skills Shoulder Press Choose Either: 3x5: 5x3: Off

    Metcon: Less the 15 Min

    Choose one of the Protocols 12 - 9 - 6 12=> 15 reps Metcon: Less then 10 Min

    Back Squat 12=>20 Reps

    Choose one of the Protocols 10 - 7 - 4 or 12 - 9 - 6 or 15 - 12 - 9 12=>20 Reps

    Metcon: Less then 10 Min Gymnastics/Skills Week Four Back Squat Choose Either: 3x5: 3x5: Gymnastics/Skills Deadlift 3x3: 3x5: Off Gymnastics/Skills Metcon 20 Minutes or Less Gymnastics/Skills Front Squat Choose Either: 3x5: 5x3:

    Metcon: 20 Minutes Max Gymnastics/Skills Shoulder Press Choose Either: 3x5: 5x3: Off

    Metcon: Less the 15 Min

    Choose one of the Protocols 21 - 15 - 9 or 15 - 12 - 9 15=>21 Reps Metcon: Less then 10 Min

    Back Squat 12=>20 Reps

    Choose one of the Protocols 12 - 9 - 6 or 15 - 12 - 9 12=> 20 reps

    Metcon: Less then 10 Min Gymnastics/Skills Week Five Back Squat Choose Either: 3x5: 3x5: Gymnastics/Skills Deadlift 3x3: Off Gymnastics/Skills Metcon 20 Minutes or Less Gymnastics/Skills Front Squat Choose Either: 3x5: 5x3:

    Metcon: 20 Minutes Max Gymnastics/Skills Shoulder Press Choose Either: 3x5: 5x3: Off

    Metcon: Less the 15 Min

    Choose one of the Protocols 21 - 15 - 9 or 15 - 12 - 9 15=>21 Reps Metcon: Less then 10 Min

    Choose one of the Protocols 10 - 7 - 4 or 12 - 9 - 6 12=> 15 reps

    Metcon: 20 Minutes Max Gymnastics/Skills Week Six Back Squat 5-3-3-1-1-1-1 Gymnastics/Skills Deadlift 5-3-3-1-1-1-1 Off Gymnastics/Skills Metcon 20 Minutes or Less Gymnastics/Skills Front Squat Choose Either: 3x5: 5x3: Back Squat Choose one of the Protocols 21 - 15 - 9 or 15 - 12 - 9 15=>21 Reps Metcon: Less the 15 Min Metcon: Less then 10 Min 1 x 20 Gymnastics/Skills Shoulder Press 5-3-3-1-1-1-1 Off

    Metcon: Less then 10 Min

    Metcon: 20 Minutes Max

    Gymnastics/Skills Week Seven Back Squat

    Gymnastics/Skills Deadlift Off

    Gymnastics/Skills Metcon

    Gymnastics/Skills Front Squat

    Gymnastics/Skills Shoulder Press Off

    Return to Week One Continue Linear or Wave Progression

    Reset at Week One and begin new Linear or Wave Progression

    Rest Week or 1/2 Volume Week

    Week Eight

    Back Squat If Rested Week 7: Return to Week One continue Linear or Wave Progression

    Deadlift

    Off

    Metcon

    Front Squat

    Shoulder Press

    Off

    Rest at Week One and begin New Linear or Wave Progression

    Andy 1 RM 3 RM 5 RM Julia 1 RM 3 RM 5 RM

    Back Squat Front Squat Deadlift Press Bench 300 225 410 140 225 270 202.5 369 126 202.5 255 191.25 348.5 119 191.25 Back Squat Front Squat Deadlift Press Bench 140 95 200 70 100 126 85.5 180 63 90 119 80.75 170 59.5 85

    Week 1

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