Posted by: stevecaddy on: Monday March 31, 2008
Clarification found on the CF Boards:
Week 1: 5-5-5-3-3-3 (also called intro reps)
Week 2: 3-3-3-1-1-1 or 8×2 or 10×1 (advanced reps)
Movement Rotations:
T = Total body (OL variations)
L = Lower body (squats, front squats)
U = Upper body (presses, weighted chins)
For this example:
T = Power cleans, power snatches (PC, PS, DL)
L = Overhead squats, back squats, front squats (OHS, BS + FS)
U = press (P), push press (PP), push jerk (PJ), weighted pull ups (WPU)
Putting it together:
1: CF – WOD or something similar (eg Gymnastics focus day)
2: ME T – intro reps PC, PS, DL
3: CF
4: rest
5: CF
6: ME L – intro reps OHS, FS, BS
7. CF
8: rest
9: CF
10: ME U – intro reps P, PP, PJ
11: CF
12: rest
13: CF
14 ME T – adv reps PC, PS, DL
15: CF
16: rest
17: CF
18: ME L – adv reps OHS, FS, BS
19: CF
20: rest
21: CF
22: ME U – adv reps SP, PP, PJ
23: CF
24: rest
There are some notes on gains using this template too.