Monday · 01.16.17

 
 

In this episode: Talking about goal-setting, building habits, & why you want to strive to keep the chain of success going.

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CompTrain athletes are heading into the final 5 weeks of their first full weightlifting cycle.  Like any good weightlifting programming, this program was designed to utilize the following components to create stressors on the body that seek to push adaptation within a prescribed period of time (in this case 13 weeks):

  • Exercise selection (amounts and type of exercises)
  • The order in which the chosen exercises are performed
  • Volume (the number of repetitions performed)
  • Intensity (the percentages of max targets lifted)
  • Load (the amount of weight actually lifted in absolute terms).

We chose this particular Macrocycle to last for 13 weeks in an effort to prepare you to seek a maximum effort in the Snatch and Clean & Jerk on the Friday prior to the week the CrossFit Open starts.  This programming, combined with all of the preparatory work that you receive for CrossFit performance, will, in theory, enhance your overall preparation for performance during the Open and provide a baseline for those who will continue on into Regionals.

In general, the Macrocycle is used to set the aggregate determinants of volume, load, and intensity distributions across the prescribed timeframe of the program. Given the variability in athletes who follow CompTrain, and the fact that weightlifting is just a component of your training, we have made certain assumptions and limitations in order to make the program as accessible to as many athletes as possible. With a greater understanding of the end user, a more detailed classification of an athlete could be made and the program refined with greater detail that more closely tracks the actual characteristics and capabilities of a particular user.  

This Macrocycle, like all others, has been broken down in mesocycles and microcycles. A mesocycle is a sub-unit of the macrocycle and is typically referred to as a month of 4-week block. Mesocycles are grouped into preparation phases and pre-competition phases.  

CompTrain athletes have completed two mesocycles of 4-week length, and as of the end of last week, they completed the preparation phase. The preparation phase was characterized by higher volume with absolute and relative intensities distributed across a medium-high range (think higher volume with work done at 70-85% ranges). Microcycles are the weekly periods that make up a program. The microcycle allows for the systematic distribution of volume and intensities across each mesocycle. For example, this program has utilized a pattern of increasing volume and intensities for 3 weeks, followed by one week of deloading.

Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open.  The pre-competition phase is characterized by lower volume with absolute and relative intensities in the high range (think lower singles and doubles leading up to and including intensities in the 90%-95% range with some heavy single attempts for the day).

Once this Macrocyle is completed, we will shift to maintenance program through completion of the Crossfit Open.

- BeanTown Barbell Staff

2017 REGIONAL ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2

2. Snatch Pull
95%/3
(100%/3)4

3. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4
 
4. Barbell Conditioning
For time with 1 bar - you change the weights
21 Deadlifts (275/185#)
15 Front Squats (225/145#)
9 Power Snatches (185/135#)
 
5.  Conditioning
"The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups

2017 OPEN ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2

2. Snatch Pull
95%/3
(100%/3)4

3. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4

4.  Conditioning
"The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups

Ben Bergeron54 Comments