Mobility, Activation & Warm-Up
Spend 2-4 minutes working on your ankle mobility.
and then …
Two sets of:
Row x 2:00, increasing pace every thirty seconds
Prone Plank x 60 Seconds
Bottom Squat KB Goblet Hold x 30 seconds
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
A.
Four sets of:
10 Weighted Step Ups (right)
Rest 30 seconds
10 Weighted Step Ups (left)
Rest 30 seconds
8-10 Bulgarian Split Squats per leg @ 3111; Rest 30 seconds between legs
Rest 60-90 seconds between sets
B.
Ten rounds, for quality of movement:
10 Wall Ball Shots
10 Anchored Weighted Sit-Ups
20 Double-Unders
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
C.
For completion:
150 Banded Hamstring Curls
General Training Notes:
Day one of your transition week as begun! The purpose of your transition week is to reduce volume, change stimulus of training and provide a deload prior to the start of the new cycle. For more information on how to tackle your transition week check this article out.
You’ll start today off with some single leg focus work. For the step-ups you may use dumbbells or kettlebells. Hold them in a farmers carry and focus on predominantely using the leg that is on the box to step up. Please adhere to the tempo for the split squats.
The conditioning should be at a zone 2-3 pace so that means conversational and likely shorter, quicker sentences as you get into the meat of the workout. Use dumbbells to anchor your sit ups and feel free to do 40 single-unders if that allows you to move more fluidly through todays session. Conversely, if you want to challenge yourself then you can do 10 crossovers per round OR 15 heavy drag rope double unders. Your call!