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Strength WOD

Calisthenics WOD

Lifting WOD

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Macro Cycle

Training Week 38

The Context

Testing

Energy System

Heavy – Alactic

Warm Up

Strength Section

STRUCTURAL STRENGTH​

Muscle Building

Technique
Clean
Jerk

complexity

Skills & Notes

Focus Exercises this week: Clean & Handstand Pushups – Oblique Opener & Glutes

Metcon Fitness

DT
5 rounds for time of:
12 Deadlifts
12 Wall Ball Cleans
10 Push Press

Metcon performance

DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Movement Standards

Cool Down

3 Rounds
20-40sec Side Split Hold Weighted 0-8kg

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar

1 RM Calculation

100%	90%	80%	70%	60%	50%	40%	30%	20%
200	180	160	140	120	100	80	60	40
190	171	152	133	114	95	76	57	38
180	162	144	126	108	90	72	54	36
170	153	136	119	102	85	68	51	34
160	144	128	112	96	80	64	48	32
150	135	120	105	90	75	60	45	30
140	126	112	98	84	70	56	42	28
130	117	104	91	78	65	52	39	26
120	108	96	84	72	60	48	36	24
110	99	88	77	66	55	44	33	22
100	90	80	70	60	50	40	30	20
90	81	72	63	54	45	36	27	18
80	72	64	56	48	40	32	24	16
70	63	56	49	42	35	28	21	14
60	54	48	42	36	30	24	18	12
50	45	40	35	30	25	20	15	10
40	36	32	28	24	20	16	12	8