This week we complete Training block 1 of 2025 mesocycle
Week 1-6 (January / February) - High focus on Powerlifting and midline stability (bench press, back squat, deadlift) + general gymnastic skills + zone 2 training
Week 7 - De-load week
Week 8 - Testing (deadlift 2/22, Cindy 2/24, back squat 2/26, bench press 2/28)
A preview of what is next -
Training block 2 of 2025 mesocycle
Week 9-15 (March / April) - High focus on Olympic lifts and overhead stability (strict press, push press, jerk + power clean + front squat + snatch + overhead squat) + continued gymnastics progression + high intensity intervals
Week 16 - de-load week
Week 17 - Testing (clean and jerk + Isabel)
Monday, February 24
Warm-up: 5-4-3 kip swing + push-up to pike + 1-arm DB/KB bent-over row/side (light) + Cossack squat/side + scorpion stretch/side + :30 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=nknorEblxevXYk1G
Strength:
Every :90 x4 (12:00) -
8-10/side 1-arm KB/DB bent over row (50/35 or 40/25 or 30/15)
16-20 alt DB top down bicep curl (2 @ moderate weight)
WOD:
“Cindy”
20:00 AMRAP -
5 pull-up
10 push-up
15 air squat
*Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 19-22 rounds; elite 24+ rounds
Accessory:
1:00/side banded lat stretch
1:00 supine weighted chest opening stretch