Our Post Open Cycle is…

Push Press, Single Leg Work, Pull/Muscle up track

Training Cycle Dates: M 4/5/21 – 5/31/21 (8 weeks plus Test Week)

Goals: Improve Pulling Strength for Pull ups or Muscle ups.  Become stronger with a vertical press and technique with the push press.  Focus on single leg work in the middle of the week to correct imbalances. 

**This will start Wednesday since the open was heavy on the pulling. We will take a breather on Monday and Tuesday before we hit the pulling test**

MONDAY
Pulling day
We will have a Muscle up Track and Chest to Bar/Pull up Track will be our skill work then we will do a workout that compliments.

TUESDAY
Longer Endurance Day
We will push 20 minutes on most Tuesdays with Running, Rowing and Biking coupled with barbell and or DB movements that compliment Monday and Wednesday.

WEDNESDAY
Single Leg Work
-We will push and pull (Bulgarian split squats, RDLs and Split Squats)
-Using a single leg day to build strength on both sides and prevent any imbalances
-Alternating between weeks where it is in the workout and set up as a separate strength piece

THURSDAY
Oly Work
Building EMOMs and Complexes

FRIDAY
Vertical Pressing Day- Push Press will be our lift
Weeks 1 and 2: 4 x 10
Weeks 3 and 4: 4 x 8
Weeks 5 and 6: 5 x 5
Weeks 7 and 8: 6 x 2

Start Week 1 light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

SATURDAY
Longer workouts that push the 20-25 minute mark

SUNDAY
Rest or Capacity : )

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