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.
Guidelines and Exercise FrequencySo taking all that into account I’ve written out these guidelines to follow: Work capacity:
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:
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 .
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AuthorAustin Rowe or CategoriesArchives
December 2020
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