Acronyms and Abbreviations:

TBD = To be Determined
LBD = Lower Body Dominant
UBD = Upper Body Dominant
OLD = Olympic Lifting Dominant
MCD = Metabolic Conditioning Dominant
PAS = Posture and Stability
PWR = Power
STR = Strength
MC = Met-con
FF = For form (as apposed to "for time)
ASST = Assistance work: Structural balance, strength endurance, or accessory str
enght movements.
SLS = Single leg squat
HS = Handstand
The First cycle*
4 weeks long, rep schemes change each week. First week is volume dominant; volu
me and metcon durations will generally taper as intensity/load increases week to
week. Fourth week is "Peak week" where loads will be heaviest and volume will
be lowest.
SUNDAY (OLD):
PAS: SLS hold, 60s each side. 5 second break with loss of perfect positioning.
PWR: Peak set of Hang Power Snatches (3, 2, 2, 1 progression through cycle).
FF or MC: TBD (Limited eccentrics, emphasis on light overhead squats, upper body
pulling, and oly lift variants).
MONDAY (LBD):
PAS: SLS hold, 60s each side.
PWR: Peak set of box jumps (2, 2, 2, 1 progression through cycle). 5 minute ti
me limit.
STR: Peak set of front squats (5, 3, 2, 1 progression through cycle).
MC: TBD
TUESDAY (UBD):
PAS: HS hold, 90s. 10 second break with loss of perfect positioning.
PWR: Push-up depth drops. Drop from extended on plates to the middle of a push-
up position between plates. (4-6 sets of 3 throughout cycle. increase height o
f plates throughout cycle if form is perfect).
STR: Peak set of Press (5, 3, 2, 1 progression through cycle).
ASST: Supinated chest to bar pull-ups (5-15 reps just after press sets. 4 sets
total. NO slow reps).
MC: TBD
WEDNESDAY (OLD):
PAS: SLS hold, 60s each side.
PWR: Speed box jumps (3-6 sets of 5 throughout cycle. focus is time of complet
ion for 5 reps. increase box height if peak speed is reached. You may start wi
th just a stack of plates, of course). 5m time limit.
STR: Peak set of Squat cleans (3, 3, 2, 1 progression through cycle).
FF: TBD.
Asst: Following peak set, 2-3 sets of 8-15 barbell weighted glute bridges. Foc
us is on recruitment, not load.
THURSDAY (UBD):
PAS: HS hold, 90s.
PWR: Peak set of Push Jerks (5, 3, 2, 1 progression through cycle).
ASST: Box supported single arm KB rows (5-20 reps just after jerk sets. 4 sets
total. NO slow reps).
MC: TBD
FRIDAY (LBD):
PAS: SLS hold, 60s each side.
PWR: Broad jumps (3, 3, 2, 1 progression through cycle).
STR: Peak set of Conventional Deadlifts (5, 3, 2, 1 progression through cycle).
MC: TBD
SATURDAY (MCD):
PAS: HS hold, 90s.
MC: TBD