Individual Design Training Block Explained – Austin Rowe

Here we go: I'm excited I have some time to really work on elevating my fitness level to its highest ability. I just finished up what I consider my “Competition Season” After finishing the CrossFit Open I went into a team comp at the MBS Turkey Challenge. I’m not sure what’s next for me regarding competition but I know for sure I want to spend some time nailing down some weaknesses and building my strength so the next competition I do I come in at a higher level than ever before:


I’ll be writing my own training blocks for at least the next 12 weeks. I was following Comp Train for a while but I couldn't really tell the intentions behind the training so it was hard for me to tell what areas I was getting better at. Writing my own program will eliminate this issue as my goals of this program are clear and tailored to what I need in this time of training career.
StructureI’m gonna go through weaknesses first because this program is designed to eliminate them.

1. Work capacity – I just can’t seem to hold a heavy pace for that long without fading quickly. 

 

1. Jerks – I’ve been working on a new technique and I’m excited to dial this in and stick to it for the entire 12 weeks. The first training block will be all about positional work with pauses and positional work multiple times a week

-In the theme of this comes shoulder/elbow/wrist health. This will allow me to develop a comfortable position in the front rack (Which I currently do not have and is the reason my Jerk 1RM is not great).

1. Strength – Here are some goals for this cycle
   1. Bench 315 (Currently 300)
   2. Squat 440 (Currently 400)
   3. Deadlift 485/500  (Currently 455)
      
      

Some other things outside the gym I have a lot of room to grow in:

1. Nutrition – get healthy – figure out my diet/gut health – optimize nutrition/blood – 
   1. Eat more veggies
   2. Meal prep
   3. Don’t eat out 
   4. Veggies!  Lol again 
   5. More high quality fats 
2. Sleep/lifestyle 
   1. Try my best to sleep 8 hours a night 
   2. Meditate every day 
   3. Dial in Daily routines
   4. Journal 3x a week

Guidelines and Exercise FrequencySo taking all that into account I’ve written out these guidelines to follow: 
Work capacity: 

1. . These modalities will be the ones I will focus on in order of importance:
   1. Rowing 
   2. Running 
   3. Weighted Running 
   4. Assault Bike 
   5. Wall Balls 
   6. Moderate weight Barbell Cycling 
   7. Dumbbell Grunt work! (Thrusters, Devils Press, etc) 
   8. Box Step Overs
   9. Kettlebell Work 
   10. Light powerlifting 
   11. Burpees 

Gymnastics:Although this is a strength of mine I would like to continue to develop this in particularly my breathing during these exercises:
Strict HSPU – Deficit HSPU – Chest to Bar Pull Ups –Bar Muscle Ups – Ring Muscle Ups – Strict Pull Ups – Toes to Bar


Styles of workout :AMRAPS – For Time – Death By – EMOMs – Progressing Each week – Nose breathing workouts – Intervals –Against a clock intervals – Zone 2 Aerobic Training
Strength Frequency-I will be doing a lot of my strength work in conditioning style workouts and focusing on high repetitions throughout the entire training block. My body responds better with a lot of volume so I am going to take advantage of this: 
Goals:

• Bench 
  • Goal: 315 
  • Frequency:(1x alone) 2x in workouts
• Squat 
  • Goal: 440 
  • Frequency: (1x alone) 2x in workouts
• Deadlift 
  • Goal 485/500 
  • Frequency: Once every other week alone – One workout per week
• Clean:
  • Goal 345
  • Frequency:  – 1x alone 1x Ladders
• Jerk: 
  • Goal: 315 
  • Jerks 4x/wk 2x alone 2x in Workouts
• Snatch: 
  • Goal 265 
  • Frequency: 1x per week in workouts
• Front Squat: 
  • Goal: 365
  • Frequency: 1x per week

First Week of TrainingBased on that information I can now begin to build my training block:


Here is what the first week will look like


Week 1 – Day 1
Bench Ladder + Rowing
Row at 1400 Cal/Hr for 20cals 
10-8-6-4-2 Bench Press
185-205-225-245-265


Split Jerk 3×3 
Technique work at 185 
Pause in split and dip 


EMOM 20 Min (5 Rounds)
Rowing – 10 cal @ 1600
Clean and jerks @ 2 RIR 
Strict Deficit HSPU @ 2 RIR
Rest 


EMOM 16 Min (4 Rounds)
15 Ring Pushups
15 Bent Over Row @ 95lbs
15 Skull Crusher @ 65lbs
15 Preacher Curl @ 90lbs
Week 1 – Day 2
Week 1 –  Day 2
Squat Clean Conditioning
4 Rounds for Time:
60 Double Unders
12 BFB 
10 Squat Cleans at 185


Front Squat
4 Sets of 4 Reps @ 255lbs


4 Rounds : 
10 Box Step Ups @ 50lbs 
Max Distance Assault Bike – Over 75 RPMS
Rest 90 Sec


3 Rounds
50 Quad Extension
100 foot sled push
20 Glute Bridges @ 225


Week 1 – Day 3


Touch and Go Snatch 
2 Big Sets at 135 @ 2RIR
3 Rounds:
12 RMU
60 Wall Balls
*Aim for big Unbroken sets


Zone 2 Training
30 min of Steady State Row/Bike/Run/Hike


Accessory
3×5 Paused Bench Press @ 205
3 x Strict Paused C2B @ 1RIR
3 x 30 GHD Situps


Week 1 – Day 4
Hatfield Lunges
5×3 on each leg – Build to Heavy
Barbells
10-1 *For Quality not for time
Deadlift @ 255
Jerks @ 155
Bench @ 185
Zone 2 Training
Run – 3 Miles 


Week 1 – Day 5
6 Rounds:
10 C2B
10 Thrusters


Long Circuit: 
50 Wall Balls
40 Toes to Bar
30 Devils Press @ 35
15 Squat Clean and split jerk @ 185 
40 Wall Balls
30 Toes to Bar
20 Devils Press @ 50
10 Squat Clean and split jerk @ 205 
30 Wall Balls
20 Toes to Bar
10 Devils Press @ 50
5 Squat Clean and split jerk @ 225


SummaryAll in all this is what I have planned for me. Everyone is very different and has different goals, training history, strengths and weaknesses. I am individually designing the program for myself because I have yet to find a program that has been able to help me with everything I need to work on. If you can find a professional that has the ability to customize a training plan to your needs I highly recommend it. And if you have any questions please do not hesitate to reach out either on Instagram @austinrowefitness or my email austin@apexhumanperformance.com . ​