Sunday, July 22, 2012

Get Ha-uge Templete


Getting Ha-uge Templete
August and September

This programmed is based on the principals of WestSide Barbell and the methods they have used to produce the world's strongest athletes.  

The months of August and September should be viewed as the "off-season" for the competitive CrossFit athlete.  And similar to athletes in other sports the off-season should be primarily focused on getting stronger.  Check out the "Programming Philosophy" on this site to see how I structure the entire year of training.

Some basic guidelines for this phase of training. 
1.  Take the rest days.  You are going to grow when you are NOT in the gym.
2.  Continue to do mobility.  
3.  If you are a beast (dudes over 205# and chicks over 145#) you should do a 2-3 mile easy run on Tuesdays.  
4.  If you are a smaller athlete (dudes under 165# and chicks under 120#) you can add an additional superset of bicep/tricep work on Repetition Saturday.  Something like 3 rounds of: 12 barbell curls (yep, is said curls) and 12 band push downs.  
5.  Eat lots!  Yes, this is going to be individualized and if you are a beast already it's not going to be as important.  We are going to get BIG and STRONG over the next two months so it's ok to have the sweet potato fries and ketchup with dinner.  
6.  Accept that your metcon is not going to improve over the next two months.  Don't worry it will come back.  Remember, we are looking to develop a bigger can.

MONDAY
Max Effort Lower Body
1.  MAX-EFFORT LIFT –  work up to a max set of 1-5 reps in a squat or pull variation (off pins, box, off blocks, with chains or bands, safety bar, axle, etc...)
2.  ASSISTANT MOVEMENT – 3 sets of 6-12 reps (Front Squats, Bulgarian Split Squats, Step ups, Reverse Lunges, Backwards Sled)
3.  POSTERIOR CHAIN DEVELOPMENT – 3 sets of 8-12 reps (Reverse Hypers, Hip Extension, Glute Ham Raises, Romanian Dead Lifts, Good Mornings, Forward Sled Drags)
4. COUPLET or TRIPLET - 3-4 rounds of 1-3 midline, monostructural or lower body movements

TUESDAY
CrossFit Metcon
1-2 wods that don't interfere with Max Effort Monday or Wednesday

WEDNESDAY
Max Effort Upper Body
1.  MAX-EFFORT LIFT – work up to a max set of 1-5 reps in variation of a Bench or Overhead Press (Banded, Chains, Dumbbells, Close Grip, Axle, etc...) 
2.  ASSISTANT MOVEMENT–  2 sets reaching failure at 15-20 reps. 3 minutes rest between sets. (Flat or Incline DB Bench Press, Floor Presses, Push up variations, Tricep variations)
3.  PULLING SUPERSET - 3 or 4 rounds of 6-12 reps of a row variation paired with an external rotation movement (High Hang Muscle Snatch, Reverse Flyes, Band Pull-aparts, Face Pulls, etc...)
4.  SHRUGS - 3 or 4 sets of 8-15 reps of a shrug variation (Snatch Grip Shrugs, Shrugs of Blocks, Dumbbell Shrugs, etc...)
5.  UPPER BODY COUPLET or TRIPLET 3 or 4 rounds of upper-body pull paired with and upper-body push.  Monostructural can also be worked in to turn this into a triplet

THURSDAY
Rest Day


FRIDAY
Dynamic
1.  CLEAN AND JERK and SNATCH
Week 1: Clean and Jerk and Snatch, 6x2 OTM at 60%
Week 2: Clean and Jerk and Snatch, 6x2 OTM at 65%
Week 3: Clean and Jerk and Snatch, 9x1 OTM at 70%
Week 4: Clean and Jerk and Snatch, 9x1 OTM at 75%
Week 5: Clean and Jerk and Snatch, 8x1 OTM at 80%
Week 6: Establish new 1 RM Snatch and Clean and Jerk
Week 7: Clean and Jerk and Snatch, 6x2 OTM at 70%
Week 8: Clean and Jerk and Snatch, 9x1 OTM at 75%
Week 9: Clean and Jerk and Snatch, 9x1 OTM at 80%
Week 10: Clean and Jerk and Snatch, 8x1 OTM at 85%
2.  EXPLOSIVE - 5 to 8 sets of 1-3 reps of a dynamic box squats or a jump variation (Box Jumps, Broad, Lateral, Box Squat into Jumps, Weighted Jumps, etc...)
3.  UNILATERAL LOWER BODY 2-3 sets of 8-12 reps of a single leg movement (Bulgarian Split Squats, Reverse Lunge, Step ups, Backwards Sled Drag, etc...)
4.  HIP EXTENSION  -  3 sets of 8-12 reps of a hip extension movement (Dead Lift, Reverse Hypers, Glute Ham Raises, Good Mornings, Forward Sled Drags, etc...)
5.  MIDLINE and MONOSTRUCTURAL COUPLET - 4 rounds of a midline movement (Toe to Bar, GHD Sit ups, Weighted Abmat Sit ups, Landmines, etc...) combined with running, rowing or jump rope.
The Hip Extension movement (#4) and the couplet (#5) could be further combined into a metcon.


SATURDAY
Repetition
1.  REPETITION PUSH - 3 sets to failure of a horizontal push variation (60% of 1 RM Bench, Dumbbell bench, Incline, Floor Presses, Push up variations, Dips, etc...)
2.  REPETITION PULL UP - 3 sets to failure of a Pull up or Muscle up Variation
The Repetition Push (#1) and Repetition Pull (#2) can be combined into a superset or metcon.
3.  OVERHEAD PRESS - 4 sets of 8-12 reps of a pressing variation
4.  EXTERNAL ROTATION MOVEMENT - 3-4 sets of 8-12 reps (High Hang Muscle Snatch, Reverse Flyes, Band Pull-aparts, Face pulls, etc...)
5.  SHRUGS - 3 or 4 sets of 8-15 reps of a shrug variation (Snatch Grip Shrugs, Shrugs of Blocks, Dumbbell Shrugs, etc...)

SUNDAY
Rest Day

21 comments:

  1. Hi Ben, really love templete.
    Quick question about "Clean and Jerk and Snatch, 6x2 OTM"

    6 minutes of C&J and after 6 minutes of Snatch?
    12 minutes total?

    Thanks!

    ReplyDelete
  2. Hey ben ... I've been working with an olympic lifting coach for the past 2 month or so... I am obviously going to have to make a decision on programming... His is taxing and usually takes about 2 hours ( with all the rest/ technique correction) ... I don't want to over train...but have some issues with my lifts that I am trying to fix.. As well as getting stronger... It's always nice to have a coach watch live to fix things on the spot so I know I get the benefit from that.... But I know my goal is not necessarily to be a lifter ... Rather a Crossfit competitor...'which hendoesnt really understand lol ...how should I approach this ? Stop going to the lifting coach ?
    Follow the prOgramming? Or should I try and see if he will be willing to just work
    technique ? And go once a week? Or should I just keep going to him 3xs a week?
    Here is a typical session in this lifting cycle ( Appx 3 weeks in)
    1. Static clean pulls (5x3 @100% of 1RM clean)
    2. Above the knee snatch ( from blocks) @75% of 1RM snAtch
    3 push press 3x5 as heavy as possible
    4. Behind the neck jerk 3x1 @60%
    5. Front squats 5x5 @ 80
    Obviously... Lots of volume ...so I don't want to set myself up for failure ... Open to your advice and suggestions...
    To make alng drawn out explanation simple...
    I am committed to following this blog... So how do I manage the training sessions with the lifting coach? Take them out all together ?

    ReplyDelete
    Replies
    1. The choice is yours. If you want to continue I would suggest seeing him on Fridays. Just sub his oly day for the dynamic day. Anything more than that would hurt your gains.

      Delete
    2. Ok that sounds perfect .... Thanks fr the advice

      Delete
  3. Our trainers at RCF St. Thomas will be following this programming as closely as possible. Can't wait to start!

    ReplyDelete
    Replies
    1. Awesome Chris. Good seeing you at the Games.

      Delete
  4. I'm going to be following this programming. Looking forward to where it takes me. I'm not new to CrossFit but 5 months back from about 2 years off due to moves/kids

    ReplyDelete
  5. very excited to follow the programming Ben, love the template!!!

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  6. Hey Ben, I've been checking out your blog for a while now and I must say that I can't wait to start following this templete! I'm a 5'4" male at only 132lb, so i'm looking forward to seeing what this programming can do for me. I really need to focus on my strength to get me to that next level!

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  7. Ben! This template is amazing! I will be following it starting August. Question: Will your blog be following this template or should we follow this on our own? Thank you so much! I had the pleasure of sitting next to your dad at the games! Super cool family you guys have!

    Aly

    ReplyDelete
  8. Hey Ben! Your blog is fantastic! I will be following your template starting in August. My question is: will your daily blog posts be following this too? Or will we be making up our metcons and what not on our own? Thanks a whole bunch! I had the priviledge of sitting next to your dad at the games! What a cool family you have!

    Aly

    ReplyDelete
    Replies
    1. Hey Aly,
      There will be daily posts. This is just the templete so everyone has a greater understanding of what is happening.
      My dad told me he met you. Thanks for being cool to him.

      Delete
  9. Hey Ben, awesome job here!! Just one question. How and when would you recommend introducing skill practice during this strength Meso Cycle??

    ReplyDelete
  10. Hey Ben,
    I was wondering which date you would suggest starting if I am trying to follow your periodization. Also, I am a rugby player - I play on Saturdays - would it be wise to only take one day off? Thanks!

    ReplyDelete
  11. Hello Ben.

    My name is Sierk Rijkeboer, owner of CrossFit Meppel in the Netherlands. I'm planning to use your template for our competitors!

    We got the Lowlands Throwdown (CF event in the Netherland) qualifiers in the beginning of October. What to you recomend? Start with the Get Ha-uge Templete? Or something else?

    Looking forward to hear from you and will keep you posted on the progress.

    Cheers,

    Sierk

    ReplyDelete
  12. Hi ben,

    It seems you have taken down the full years program outlay from program philosophies page? is this intentional

    ReplyDelete
    Replies
    1. Hey Steve you and I are on the same boat, i came looking for the one year outlay and couldnt find it. I dont really know why is down, but i found the video that describes it if you want to take a look at it is on the CrossFit Journal. Here is the link: http://journal.crossfit.com/2012/08/box-coachingcfathletes.tpl

      Hector H.
      Affiliate Owner
      CrossFit Revolver
      Cancun, Mexico.

      Delete
  13. Hi Ben!

    i am a rugby player and want to do this during offseason.
    but we will be on the field on tuesdays and thursdays.

    the field training will be sort of metcon with alot of running agility etc during off season so i guess i can sub that for the tuesday and just do the field training on the thursday...?

    i will have sunday left for a rest day would that be enough?

    also.. i run every early morning 3 times a week.. does this interfere with progress??

    sorry for any bad englisch.. thanks for your reply!

    ReplyDelete
  14. Hey Ben, I know this is very old but I am wondering if you still suggest this cycle or have you done away with it?

    ReplyDelete
  15. You could provide some info of anuual template like:

    janu- mar - hypetrof / strenght
    abril -may - strenght - speed
    jun -luly - power / speed
    etc...

    And how/ why you do this way ?

    ReplyDelete