Deadlifts - Heavy 3s and 5s, higher repetition sets and few variations (deficit DL and DL from blocks) in EMOM format. 

Pressing - Seated strict press, dips, strict press and bench press in the 6-8 rep range as AHAFA (see notes below)

Lunges - Walking lunges, Box step overs and Bulgarian split squats in the 6-8 rep/side range as AHAFA (see notes below)

Horizontal pull - Inverted row, prone DB row, ring row and single arm DB row. 1st 4-weeks as tempo (see notes), then 4-weeks of "regular" repetitions with heavier loads/more challenging leverage.

Back squat - 5x5s to 5x3s, building towards a heavy double (H2) at the end of the block

Pull ups - AMAP (see notes) sets 

Dips/1-arm presses - 1st 4-weeks as tempo (see notes), then 4-weeks of "regular" repetitions with heavier loads/higher reps.

Midline - Strict toes to bars progressing into L-sit holds

Grip - Farmers' carries with DBs and as a plate pinch. Reduce sets needed to cover the distance or increase the weight over the weeks.

Prioritise good movement always over the weight. Poor reps with heavy form don't mean much, increase injury risk and have to be unlearned later at high cost.

On the squats, you can either use the same % across OR increase weight (within % range) on each set. Remember that work sets should feel hard.

Be strict with the tempo 2020 on the 1st 4-weeks. The aim is to keep the muscles and other tissues under tension for the whole duration of the set.

AMAP - As Many As Possible, aim for max repetitions

AHAFA - As Heavy As Possible

2 RIR - 2 reps "in reserve", this is a way to make sure your work sets are hard enough to stimulate progress. (other variations you'll find are 1-2 RIR and 1 RIR)

Tempo 2020 - 2 sec down : no pause : 2 sec up : no pause = you stay moving and under tension the whole time

Snatch - Singles, doubles and triples starting @ 70% and building up. A hang variation combined with full snatch every other week.

Clean and jerk - Singles, doubles and triples starting @ 70% and building up. A hang variation combined with full clean and jerk every other week.

Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can (within the ranges) as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

Do a good technique warm up in each session to improve your technique and to prime you for success in the session (video links in blog posts).

The intervals in this block range from 12 to 8-minutes, mixing SPP and monostructural movements.

SPP/Metcon sessions - Use these to challenge yourself. Look at the workout ahead of time and make a plan how you should best approach it. Warm up well and execute your plan to the best of your ability. Reflect back on the workout afterwards, identify what went well, what could have improved and how will you do it.

Interval sessions - As we are focused on developing your ability to sustain and repeat your effort, the training must reflect that = When you're doing the interval work we want you to work at a hard pace that is repeatable for you. (Crashing and burning in the intervals would be failing to follow the program properly.) 

We will progressively build your capacity to do bigger sets in common competition movements. This is partially expressed in the skill sessions but strength sessions will also contribute to your capacity here.

Remember that practise makes permanent, not perfect. The basic currency of your training is a repetition. Therefore the quality of your training is determined by the quality of your repetitions. Make every session a new opportunity to perfect your repetitions and you will be successful. 

For guidance, follow the principles for deliberate practice found in each skill session.

Paused snatch/jerk - To develop the stability of the receiving position

Snatch/clean from blocks - To develop acceleration and speed under the bar

Back squat/front squat - Build to a heavy set of 2-3 repetitions followed by back-off sets for volume. 

Overhead squat - multiple sets of 3s to develop the movement pattern

Barbell cycling - Increase in reps/set through the training block

Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can (within the ranges) as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

Strict press/Push press - Two 4-week waves: 4x5, 5x4, 6x3, H3

Strict dip - Classic 5 x 5 progression (alternating weeks with the push press)

Hinge - Romanian deadlift in sets of 10 to 8 for posterior chain endurance during the 1st 4-weeks

Horizontal row - Bent over row n sets of 10 to 8 for upper back strength and endurance during the 2nd 4-weeks.

Squats - Alternating weeks back squats and overhead squats. Heavy 2 - 4s on back squat with AMAP back-off set and multiple sets of 3s on the overhead squat to develop the movement pattern

Gymnastics (midline/pull/push) - These 3 circuits will challenge and develop your bodyweight strength. Progress by increasing movement quality and completing the sets with less breaks.

Prioritise good movement always over the weight. Poor reps with heavy form don't mean much, increase injury risk and have to be unlearned later at high cost.

Continue to increase the weights each week for progress.

Each session has multiple different movement progressions building on each other week to week.

While there is a fair amount of guidance in these sessions, make the effort to study the materials (both the videos and the text) before going to the gym. This will help you make the most out of valuable training time.

Mixed intervals - Develop your aerobic base, breathing and ability to control your pace. 

Running - Our running progression in this training block is aimed at developing your 5km TT (Time Trial) speed. A 5km TT is in the 16 to 24-minute duration. Training for this distance allows us to work on both aerobic power and endurance. This will translate to more fatigue resistance and higher power output in longer workouts while also building a base that we can refine early next year as we move towards the CF Games Open

Mixed intervals - These sessions will have a variety of long continuous conditioning pieces and intervals.

Running - Variations of mixed intervals with increasing volume over the weeks

Repeatability of effort in both sessions. Developing the ability to stay in control of your breathing and pace.

Warm up well for running sessions and pay attention to surface you're running on (ideally NOT concrete).