Last month we kicked off our training with a fresh approach post-2023 CF Open. Whether or not you used CF Open as a benchmark to measure your performance, in many ways, this was the beginning of a new training cycle.
We completed five weeks of tempo work to give our bodies some time to recover from the intensity of the first three months of the year. On top of the tempo work, we started our 9-week strict gymnastics cycle to either build capacity or possibly get our first few strict reps with the Pull-Up/ Push-Up/ Handstand Push-Up/ Muscle-Up.
Our aerobic capacity work focused on the 15:00-20:00 time domain with a nice sprinkle of longer and shorter workouts week to week. Most of May will be a continuation of April, with one key change:
May kicks off our 5-3-1 Wendler Cycle, starting with a 1RM test of our Back Squat/ Deadlift/ Push Press. We will then take those numbers and plug them into Wendler and look to make some progress in 6 short weeks! In our gymnastics, we will continue to develop our high-skill pulling and pushing movements while also layering in accessory work to help improve our strength and stability. Of course, we will continue to focus on overall aerobic conditioning and keep building our engines going into the second month of this building phase.
Wendler Cycle (5/1-6/11)
- Week 1 (5/1-5/7)
- 1 Rep Deadlift/ Back Squat/ Push Press
- Week 2 (5/8-5/14)
- 1×5 @65% – 1×5 @75% – 1×5+ @85%
- Week 3 (5/15-5/21)
- 1×3 @70% – 1×3 @80% – 1×3+ @90%
- Week 4 (5/22-5/28)
- 1×5 @75% – 1×3 @85% – 1×1+ @95%
- Week 5 (5/29-6/4)
- Deload Week
- Week 6 (6/5-6/11)
- 1 Rep Retest Deadlift/ Back Squat/ Push Press
Weekly May Commitments
- Wendler Strength Cycle (BS/ DL/ PP)
- (2) Continued Strict Gymnastics Strength Day
- (2-3) Mod-Long Workouts
- (1-2) Long Workouts
- (1) Partner Workouts on Saturdays
- (1) Hero Workouts on Sundays
