Delta 2013 mesocycle, Conditioning Phase, Week 7

Length: 8 weeks
"Capacity Building"

Monday: Clean and Jerk Work
Tuesday: Push-Up Ladder
Wednesday: OHS
Thursday: BSQT
Friday: Deadlift
Saturday: 3 Rds, Max Reps Pull-Up, rest 60s
Sunday: 5k Run

EXERCISE KEY:
FSQT - Front Squat
OHS - Overhead Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 6

Length: 8 weeks
"Capacity Building"

Monday: Death by Deadlift
Tuesday: Max Pull-Ups
Wednesday: Snatch
Thursday: FSQT
Friday: Backwards Run
Saturday: 300 Sit-Ups
Sunday: 45 minute Ruck March

EXERCISE KEY:
FSQT - Front Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 5

Length: 8 weeks
"Capacity Building"

Monday: OHS
Tuesday: Bear Complex
Wednesday: OH Walking Lunge
Thursday: Sandbag Run
Friday: Dueling Ropes
Saturday: 3rds Max Rep PU; 60s rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 4

Length: 8 weeks
"Capacity Building"

Monday: Backsquat
Tuesday: Thrusters
Wednesday: Calorie Row
Thursday: Overhead Squat
Friday: Weighted Pull-Ups
Saturday: 200m Walking Lunge
Sunday: Active Rest Day - Yoga or Swim

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 3

Length: 8 weeks
"Capacity Building"

Monday: Bear Complex
Tuesday: SDHP + Clean
Wednesday: Man-Makers
Thursday: Snatch Balance
Friday: Walking Lunge
Saturday: 2rds Max Reps PU, 60s Rest
Sunday: 5k Run

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 2

Length: 8 weeks
"Capacity Building"

Monday: Tire Flips
Tuesday: Weighted Pull-Ups
Wednesday: Thrusters
Thursday: Deadlift
Friday: Bear Crawl
Saturday: Rest Day
Sunday: 45 minute Ruck March

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OH - Overhead
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar
UB - Unbroken

Click here for additional phases

Delta 2013 mesocycle, Conditioning Phase, Week 1

Total Phase: 8 Weeks
"Capacity Building"

Monday: Weighted Pull-Ups
Tuesday: Weighted Push-Ups
Wednesday: OH Walking Lunge
Thursday: 1 Mile Sandbag Run
Friday: Clean and Jerk
Saturday: 5k Run
Sunday: 15 Minutes: Swim Laps

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OH - Overhead
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Capacity Building - Delta Mesocycle 2013

As you have seen in the last few weeks, I've added a "conditioning" portion to the dailies. We are going to expand upon that in the DELTA portion of this year's macrocycle.

Conditioning, in my mind, is "capacity building". Unlike our endurance portion where we're going distance and increasing cardio-respitory fitness, in capacity building we are focused on sustaining a load over time. Yes, you have the strength to lift a heavy load, but we want to increase your strength capacity in order to lift that load many more times.

This mesocycle will last 8 weeks and take us almost to the end of 2013. Enjoy!

~Chief

Charlie Series Mesocycle Begins!

Charlie Series, 2013

Let's lift something heavy!

It's been about two months since we broke from our lifting and went through the 60-day Endurance series. Now, it's time to get back into moving heavy weight around!

So, here we go!

 PHASES of HEAVY WORK TRAINING

 Phase 1 - 4 Weeks, Sets: 4,  Rep Range: 15-20,  Load: 55-60% 1RM (1 Rep Max)

 Phase 2 - 5 Weeks, Sets: 4, Rep Range: 8-10, Load: 70-80% 1RM

 Phase 3 - 3 Weeks, Sets: 3, Rep Range: 3, Load: 85-95% 1RM

 Phase 4 - 2 Weeks, Sets: 3, Rep Range: 1-2, Load: Find new 1 RM (95-100%)

 Phase 5 (Deload) - 2 Weeks, Sets: 2, Rep Range: 10-12, Load: 50% 1RM

Endurance is Coming!

Hello, Savages! We have just over one week left in the Alpha mesocycle! It's almost time to switch it up for the summer and move to a more endurance-centric program!

I will be programming endurance workouts for two months starting on May 6th, 2013. Once that's completed, we'll switch back over to the second heavy mesocycle of the year and finish out the year!

Be ready, Endurance is coming!

Week 4, Phase 1

Week 4, Phase 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 60-65% 1RM (1 Rep Max)

Monday:Push Press / 2 Pull-Ups, 5 Push-Ups
Tuesday:Rest Day
Wednesday:OHS / 5 K2E
Thursday:Clean / 5 Ring Rows, 10 Hollow Rck
Friday:SDHP / 5 Dips, 6 Jump Squats
Saturday:Rest Day
Sunday:Front Squat / 15 Hollow Rocks

The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press

Strength Training Mesocycles - how we train at SVG FIT

Author's Comment: The question was put up on Facebook (https://www.facebook.com/SVGFIT) about whether there were any questions I could answer about the SVG FIT programming. I realized when I received some of the responses that I don't really have a cut and dry instruction manual on how to get started with SVG FIT! I am a CrossFit certified instructor and most of my workouts follow the CrossFit mentality of constantly varied, functional movements performed at a high intensity, but we do have subtle differences in our programming techniques that beg an explanation. SO, I'll start here, and put up a video later to better explain things!

From Brandon: 
Well I need to get into shape after my baby was born I have gotten way outta shape. So I saw ur post and just thought its time to do something about my fitness. Can u explain the rotation for the WOD. Intensity then the reset or is the reset In between each rotation of the intensity. Thanks buddy!

My thoughts exactly!

My Response: 
Hey, man! How's it going? Congratulations on the little one! That's awesome!

I can definitely explain things; but it might be a little on the lengthy side! I need to put a video together that outlines it, because I know you're not the only one that looks at it and wonders what's going on!

Basically There are four portions to each workout:

• Warm-Up: 10 Minutes
• Heavy: 20 Minutes
• Intensity: 20 Minutes
• Reset: 10 Minutes

60 minutes total.

 The RESET can be left out if time is short. I don't recommend it, however as it definitely has an impact on flexibility and range of motion over time. (Author's Note: I STRONGLY recommend getting something in post-Intensity rather than just 100% stop at the end of it)

HEAVY - the Heavy section is posted every week on the right side of the page. That is a constant 3 on, 1 off model. So you have 3 days of work and 1 day of rest. The Heavy follows a 16-week Mesocycle that is broken up into phases from 1 to 5.

We just started Phase 1 this week on the next meso, so (as an example) we are doing all of those lifts listed on the right in the following format:

4 Sets
15-20 Reps
60-65% of our 1 Rep Max for that lift

HEAVY strength training Mesocycle

In other words, on Monday we did bench press as the Heavy lift. I did 4 sets, 15 or 16 reps at 135lbs or 60% of my 225 max (yea, no comments from the peanut gallery).

Today we're going to do that same scheme for the Deadlift (that will be a little more respectable 240 from my 405 max).

INTENSITY - then we have Intensity. This is the WOD. My WODs, because they are associated with the HEAVY work as well, are typically a little shorter than those posted on CrossFit.com - mine usually are between 7 and 15 minutes.

The Intensity also runs 3 on, 1 off - BUT they are offset of the HEAVY by one day. So If we start on a Monday, it would look like this:

Monday: HEAVY / REST
Tuesday: HEAVY / INTENSITY
Wednesday: HEAVY / INTENSITY
Thursday: REST / INTENSITY
Friday: HEAVY / REST
Saturday: HEAVY / INTENSITY
Sunday: HEAVY / INTENSITY

RESET: 
First and foremost - there should be a RESET every day. The Reset is more than just a cool-down after the workout. It's a low-intensity exercise set that seeks to the reduce the likelihood or severity of muscle-soreness. In general, it seeks to expand on the flexibility, balance and coordination domains of CrossFit.

Warm-Up Example:

400m Run or 500m Row or 100 Double Unders

Joint Mobility
- Arms (arm swings)
- Shoulders (shoulder shrugs, band pulls)
- Hips (high kicks, walking lunges, samson stretch)
- Legs (spiderman lunge, squat bridge)

3 Rounds, 10 Reps of:
- Push-Ups
- Sit-Ups
- Air Squats

NO STRETCHING! Do not STRETCH; any mobility in this Warm-Up should be some sort of activity OR a joint opener. Do not stretch cold muscles. It will inhibit performance and could lead to injury.

I STRONGLY recommend the Catalyst Athletics Warm-Up routine -


That's PLENTY of information for now. Try to digest that and let me know what questions you have.


Stay Savage, My Friends!