GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Post-Open Cycle Explained

April 5, 2017

The Open is over and we are back to your regularly scheduled program. 

 

 

I like to explain the template when we begin a new cycle. This one is fairly high volume and intensity on the lifting side. We will be lighter on conditioning for a few cycles as this is a good time to continue to develop the strength that you built during the previous off-season.

 

You will have up to 5 pieces each day (not including any prehab), but you will notice that it is not broken into sessions. This cycle, I do not care in what order you complete the work (just complete the work) and you may break it up into as many or as few sessions as desired or possible. I like at least 2 sessions on the higher volume days just keep your intensity up, but it is not required.

 

Here is what you will see for the next 6 weeks before we deload:

 

Monday
1. Strength
2. Strength
3. Strength
4. Metcon
5. Intervals

Tuesday
1. Strength
2. Strength
3. Strength
4. Metcon
5. Midline

Wednesday
1. Metcon

Thursday
1. Strength
2. Strength
3. Strength
4. Metcon

Friday
1. Strength
2. Strength
3. Strength
4. Metcon
5. Intervals

Saturday
1. Metcon
2. Intervals

Sunday
1. Rest

 

Happy training,
Coach Willis

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