Baseline Training Phase 2
Baseline-2 is the second of three off-season training phases where we continue with our goal of re-attacking some fundamentals of fitness. This phase also includes the beginning a 12-week Strict Pull Up/Push Up program that will be tested at the beginning of BL-2, but not re-tested until the end of BL-3. We also take the Power Clean Skill work and newfound pulling strength from the Deadlift work from last phase and tie it together for a Clean and Jerk peaking phase designed to increase athlete’s 1RM Clean and Jerk. We’ve also got a few benchmarks sprinkled in to the end of the phase and beginning of the next, so saddle up; it’s going to be a great summer of fun and fitness!
HIGH CNS LIFT: CLEAN AND JERK
Squat Clean and Split Jerk “waves” are on the menu for our High CNS lift this phase. These days also include a “choose your skill” day, providing athletes the opportunity to work on a skill they want to improve over 6 weeks.
SKILL LIFT: POWER SNATCH
Similar to last phase’s power clean skill work, this phase will emphasize the various positions necessary for a successful snatch.
GYMNASTICS/SKILL FOCUS: MUSCLE UP
Either in a workout or in skill work, we put a little extra emphasis on getting the holy grail of gymnastics movements into the program this phase.
GPP/AUXILIARY: STRICT PULL UPS AND PUSH UPS
For 12 straight weeks, we will have both strict pull ups and push ups programmed on the same day to help athletes build foundational bodyweight strength necessary for more advanced gymnastics.
IN-WOD LIFT FOCUS: SLEDS AND CARDIO
Some weeks will provide a sole medium-long duration cardio piece, while others involve varying difficulties of sled work. If you don’t have sleds, you’re missing a crucial strength and conditioning tool! (But don’t worry, we’ll help you modify.)\
COMPETITOR EXTRA: STRONGMAN
Rotating styles of carries, sled pushes, burden runs, etc.
Ready to get you affiliate on board for Baseline-2? We’re excited to have you. Sign up below!