2022 Summer Paragon Cycle

Aug 4, 2022 | Program Cycles

2022 Summer Paragon Cycle

Aug 4, 2022 | Program Cycles

Paragon Co-founder Bryan Boorstein here with some insight into the OG Paragon training cycle for late summer 2022 (August 1st – September 11th).

As usual, the cycle will be a mix of bodybuilding and strength work, combined with Oly lifting, metabolic circuits, and gymnastics. I want to discuss the repeating movements in more detail and delve into some discussion around progression for each.

Day 1 Repeating Movements

Superset x 4 Sets:
Warm-up both as needed prior
Flat Barbell Bench Press
Rest 2-3 min

This sequence is a slightly modified version of a CrossFit workout called “Lynne” from back in the day. For our version of this, we have the option to choose whatever type of pull-up would get us to the desired 10-15 rep range. Kipping, Rack, Strict, etc…

Once you’ve established your weight for the bench and your choice of pull-ups, you will follow the weekly “reps from failure” targets. The goal is to increase the total reps achieved each week across all four sets while keeping the same weight/difficulty each week.

As we work closer to failure week by week, you should inevitably see the total reps increase accordingly.

Day 2 Repeating Movements

Complete the Complex:
2-4 warm-up sets, then 1 tough set of complex (quality movement)
3 Power Cleans
3 Hang Squat Cleans
3 Front Squats
3 Front Rack Lunges (per leg)

This is a 4-part Complex that involves 2 Olympic lifts and 2 “strength” lifts. The Oly lifts are first, as they are the most complicated for the CNS (Central Nervous System).

The idea is to progressively (gradually) add weight set to set across the warm-ups; eventually ending with one tough set of the 12-rep complex (unbroken).

Progression week to week is quite simple. If you make the heaviest 12-rep set all unbroken with quality movement, then you would increase the weight the following week.

Day 3 Repeating Movements

For Time and Quality:
Warm-up both as needed prior
Standing DB Overhead Press
Bentover Barbell Rows

This sequence is a unique and interesting one!

In the first week, we established a 10-12 rep weight for each movement. In the subsequent week, you will use that 10-12 rep weight for a circuit, where you perform 8 sets of each movement (8-7-6-5-4-3-2-1).

You have a choice of how you would like to progress week to week:
1. Keep the same weight and try to do it faster
2. Add weight, but understand this might mean a slower time initially.

Then week by week, you will look to progress one of those two variables.

Day 4 Repeating Movements

Glute Giant Set:
2-3 warm-up rounds, then 2 tough sets of each
Kas Glute Bridge x 8-12 Reps
Rest 15-20 sec
Hip Extensions x 6-10 Reps
Rest 15-20 sec
Barbell Hip Thrusts x tough set
(same weight as Kas glute bridge)
Rest 2-3 min between rounds

This sequence will destroy the glutes! It trains them from a few different positions with varying degrees of mechanical advantage.

The Kas Glute Bridge is the most acute and specific. The ROM is super small, which doesn’t allow any other muscles to contribute (just the glutes). This means the weight doesn’t need to be super heavy for the bridge.

From the bridge, quickly move to a Hip Extension variation, where there is some increased ROM for the glutes, but also a contribution from the hamstrings (as the knees are straight versus bent).

Then move quickly to the hip thrust, using the same weight as the Kas Glute Bridge. The hip thrust uses a ton of musculature that is purposely avoided with the glute bridge. So despite the fatigue from the bridge and Hip Ext, you should be able to knock out a quality set of reps in the thrust.

Look to progress the glute bridge week to week, and that will have trickle-down effects on the fatigue you carry into the subsequent movements in sequence.

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