8/7/2019 CFCC Programming 2.0 - The Template for the First Cycle

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Acronyms and Abbreviations:

TBD = To be DeterminedLBD = Lower Body DominantUBD = Upper Body DominantOLD = Olympic Lifting DominantMCD = Metabolic Conditioning Dominant

PAS = Posture and StabilityPWR = PowerSTR = StrengthMC = Met-conFF = For form (as apposed to "for time)ASST = Assistance work: Structural balance, strength endurance, or accessory strenght movements.SLS = Single leg squatHS = Handstand

The First cycle*

4 weeks long, rep schemes change each week. First week is volume dominant; volume and metcon durations will generally taper as intensity/load increases week toweek. Fourth week is "Peak week" where loads will be heaviest and volume willbe lowest.

SUNDAY (OLD):PAS: SLS hold, 60s each side. 5 second break with loss of perfect positioning.PWR: Peak set of Hang Power Snatches (3, 2, 2, 1 progression through cycle).FF or MC: TBD (Limited eccentrics, emphasis on light overhead squats, upper bodypulling, and oly lift variants).

MONDAY (LBD):PAS: SLS hold, 60s each side.

PWR: Peak set of box jumps (2, 2, 2, 1 progression through cycle). 5 minute time limit.STR: Peak set of front squats (5, 3, 2, 1 progression through cycle).MC: TBD

TUESDAY (UBD):PAS: HS hold, 90s. 10 second break with loss of perfect positioning.PWR: Push-up depth drops. Drop from extended on plates to the middle of a push-up position between plates. (4-6 sets of 3 throughout cycle. increase height of plates throughout cycle if form is perfect).STR: Peak set of Press (5, 3, 2, 1 progression through cycle).ASST: Supinated chest to bar pull-ups (5-15 reps just after press sets. 4 sets

total. NO slow reps).MC: TBD

WEDNESDAY (OLD):PAS: SLS hold, 60s each side.PWR: Speed box jumps (3-6 sets of 5 throughout cycle. focus is time of completion for 5 reps. increase box height if peak speed is reached. You may start with just a stack of plates, of course). 5m time limit.STR: Peak set of Squat cleans (3, 3, 2, 1 progression through cycle).FF: TBD.Asst: Following peak set, 2-3 sets of 8-15 barbell weighted glute bridges. Focus is on recruitment, not load.

THURSDAY (UBD):PAS: HS hold, 90s.PWR: Peak set of Push Jerks (5, 3, 2, 1 progression through cycle).

8/7/2019 CFCC Programming 2.0 - The Template for the First Cycle

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ASST: Box supported single arm KB rows (5-20 reps just after jerk sets. 4 setstotal. NO slow reps).MC: TBD

FRIDAY (LBD):PAS: SLS hold, 60s each side.PWR: Broad jumps (3, 3, 2, 1 progression through cycle).

STR: Peak set of Conventional Deadlifts (5, 3, 2, 1 progression through cycle).MC: TBD

SATURDAY (MCD):PAS: HS hold, 90s.MC: TBD