For the next few months, ill be following a program cycle which is based on a 5 day template for M.E.B.B. A basic outline will look something like this:
TB=Total Body (ie. Power Clean, Hang Clean, Snatch)
LB=Lower Body (ie. Front Squat, Back Squat, Overhead Squat)
UB=Upper Body (ie. Presses, Jerks, Weighted Pull Ups/ Dips)
WEEK 1
Monday: TB (5-5-5-3-3-3) & Mini WOD
Tuesday: CrossFit WOD
Wednesday: LB (5-5-5-3-3-3) & Mini WOD
Thursday:Rest
Friday: Crossfit WOD
Saturday: UB (5-5-5-3-3-3) & Mini WOD
Sunday: Crossfit WOD
2 Strengths and 1 Crossfit WODS before first rest cycle.
2 Crossfit and 1 Strength WODS before second rest cycle.
WEEK 2
SAME STRENGTH EXERCISES AS WEEK 1, EXCEPT STRENGTH SERIES WILL BE (3-3-3-1-1-1)
WEEK 3
SWITCH TO NEW STRENGTH EXERCISES, BACK TO "INTRO REP" SERIES (5-5-5-3-3-3)
WEEK 4
SAME STRENGTH EXERCISES AS WEEK 3, BACK TO ME 1 RM SERIES (3-3-3-1-1-1)
As you can see, there is still loads of room for keeping things "constantly varied", while at the same time ensuring you don't overload on certain body parts, and still get a good dose of heaving hitting. We want to you train hard and train often - but we insist that you listen carefully to your bodies. YOU MUST TAKE REST DAYS. A minimum of 2 REST DAYS per week if you are participating in this intense programming is highly recommended.
For more information on the M.E.B.B "1 REP MAX" calculator, clickHERE.
