PHASE 1 IS COMPLETE. NOW IT’S TIME TO TAKE OUR SIZE AND STRENGTH WE HAVE GAINED AND USE IT TO MOVE FAST AND REALLY WELL. WANT TO SNATCH TWO AN A QUARTER, WALK ON YOUR HANDS, AND DO ALL THE MUSCLE UPS? WELL, YOU’RE IN LUCK BECAUSE THAT IS WHAT THIS PHASE WILL BE ALL ABOUT! FOR THE NEXT SEVERAL WEEKS WE WILL BE FOCUSED ON IMPROVING OUR TECHNIQUE AND STRENGTH IN THE SNATCH AND CLEAN AND JERK. SIMULTANEOUSLY, WE WILL INCORPORATE MORE GYMNASTICS IN TO OUR ROUTINE TO FURTHER DEVELOP THOSE SKILLS.
HERE ARE A FEW THINGS TO HELP YOU NAVIGATE THIS PHASE OF TRAINING:
- NUTRITION - EATING SHOULD NOT CHANGE ALL THAT MUCH IN THIS PHASE. CONTINUE EATING LIKE YOU DID IN PHASE 1. IF THE SCALE IS UP A COUPLE POUNDS DON’T PANIC, BECAUSE WE ARE STILL FOCUSED ON BUILDING SOME LEAN MUSCLE MASS AND STRENGTH. GYMNASTICS MIGHT FEEL A LITTLE TOUGHER BEING UP A FEW POUNDS, BUT IT WON’T BE LIKE THAT FOR LONG. AS ALWAYS IF EATING HABITS ARE A STRUGGLE FOR YOU, THEN SIT DOWN WITH ONE OF OUR NUTRITION COACHES AND LET THEM HELP YOU.
- REST DAYS - GET QUALITY SLEEP AND LOTS OF IT! THIS IS SO IMPORTANT TO YOUR DEVELOPMENT. IT’S SIMPLE, WHEN YOU ARE RESTING THAT IS WHEN YOU ARE GROWING. TAKE REST DAYS. YOU ARE GOING TO GROW WHEN YOU ARE NOT IN THE GYM. IF THIS IS A PROBLEM AREA FOR YOU, THEN GET WITH A COACH AND LET US HELP YOU.
- RECOVERY WORK - STRETCH, MOBILIZE, YOGA, MASSAGE, ETC...BE CONSISTENT WITH WHICHEVER YOU CHOOSE AS A METHOD TO SAY RECOVERED AND SUPPLE. THIS WILL KEEP YOU FEELING GOOD AND ABLE TO TRAIN THE NEXT SESSION, WHILE ALSO ALLOWING YOUR BODY GROW AND GET STRONGER.
- DURING THIS PHASE WE WILL BE WORKING TWO COMPLEX LIFTS A LOT (4 DAYS OUT OF THE WEEK). IF YOUR NOT VERY GOOD WITH THE SNATCH, THEN MAKE IT A POINT TO COME ON EVERY SNATCH DAY, AND VISA VERSA FOR THE CLEAN & JERK. IF YOUR NOT VERY GOOD AT EITHER THEN MAKE IT A POINT TO COME ON MON/TUES/THURS/FRI.
HERE IS A LOOK AT THE TEMPLATE FOR EACH WEEK:
MONDAY - SNATCH PRIMER + SNATCH COMPLEX + MET-CON
TUESDAY - C&J PRIMER + C&J COMPLEX + MET-CON
WEDNESDAY - SQUAT FOCUS (OH, BACK, OR FRONT) + AEROBIC CONDITIONING
THURSDAY - SNATCH AND/OR MET-CON
FRIDAY - CLEAN & JERK + ACCESSORY WORK
SATURDAY - LONG MET-CON
THIS WILL BE A TOUGH PHASE WE ARE GOING IN TO. BY THE END OF THIS PHASE YOU WILL BE HAPPY TO NEVER SEE A BARBELL AGAIN. YOU MIGHT NOTICE THAT YOUR BODY FEELS BEAT UP A LITTLE MORE THAN NORMAL AND SOME MAY EVEN FEEL MORE FATIGUE LATER IN THE PHASE. THIS IS ALL NORMAL WHEN TRAINING THIS WAY. WE WILL DO OUR BEST TO PROVIDE APPROPRIATE GENERAL WARM UPS AND COOL DOWNS TO AVOID THIS. IF AT ANY POINT YOU FEEL FRUSTRATED WITH YOUR DEVELOPMENT IN THIS PHASE OR YOUR BODY IS NOT RESPONDING HOW YOU THINK IT SHOULD, THEN GET WITH A COACH AND LET US HELP YOU. LET’S GET TO WORK AND SEE WHAT WE CAN START 2020 OFF ACCOMPLISHING!!
.jpg)
