Next 12 weeks

My last cycle was kind of ruined, because of my back injury. So I couldn’t do enough pulls and at the same time I decided that I should be doing long runs, which screwed my recovery for the heavy days.

Anyways, I plan on doing the following split in the next 12 weeks. It’s longer than a typical cycle, because of the holidays, but the idea is to add more gymnastics and conditioning in preparation for the CrossFit games.

Monday
– Weightlifting @ 90%
– Squats @ 90-100%
– Clean Pulls
– Rope Jumping
– WOD

Tuesday
– Morning Squats @ 70%
– Weightlifting Skill work
– Gymnastics
– WOD

Wednesday
– Morning Squats @ 70%
– Weightlifting Skill work
– Gymnastics
– WOD
– Rowing + Cardio

Thursday
– Morning Squats @ 70%

Friday
– Weightlifting @ 100%
– Squats @ 90-100%
– Snatch Pulls
– Rope Jumping

Saturday
– Morning Squats @ 70%
– Weightlifting Skill work
– Gymnastics
– Rowing + Cardio

Sunday
– Morning Squats @ 70%
– Cardio

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