This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 15th, we will start our off-season cycle. If you are interested in knowing why we program transition weeks this check out this article HERE.
Mobility, Activation & Warm-Up
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl
x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge
x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
A.
Four sets of:
Farmers Carry Bulgarian Split Squats x 6-8 reps per leg @ 3111
Rest 45 seconds between legs; 90 seconds between sets
Supinated Grip Pull-Ups (Chin-Ups) x 6-8 reps @ 5111*
Rest 90 seconds
*If that tempo is challenging then please use assistance like a band or partner
B.
Every minute on the minute for 30 minutes rotate through the following exercises (6 sets):
Minute 1: 45 Seconds of Assault/Echo Bike (75-80 RPM for Men; 60-70 for Women)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push 45 seconds (Medium Weight) **
Minute 5: Rest
**If you don’t have a prowler then please sub with a low plate push or burpee broad jump
C.
Three sets of:
Barbell Hip Thrusts x Max Reps in 30 seconds
Rest 30 seconds
35-54: 185/135 lbs
55+: 135/95 lbs
Athlete Notes:
30-minute EMOM with built-in rest. Your rest is designed to allow you 45 seconds of maximal effort on the prowler so have fun with it! Feel free to sub in low plate push if you’ve got a relatively smooth floor (45 lbs plate on the floor and you push) or burpee broad jumps.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Option
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters
Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop-off later in the workout, but we want to see what our athletes’ recovery looks like after 95+% effort.