***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready. If you ended up doing the Qualifier workouts over the weekend, including Sunday, then take today off as a full rest day.***
Dynamic Mobility & Activation
Spend 5 minutes mashing your pecs
and then . . .
Two sets of:
Hip Bridges x 6-8 reps @ 2112
Band Distracted Pec Stretch x 45 seconds per side
and then . . .
One set of:
Inchworm + Scap Push-Up + Press-Up x 8 reps
A.
Take 10-15 minutes to build to a heavy 2-RM Bench Press
(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)
B.
Every 6 minutes, for 30 minutes, complete:
Assult Bike x 40/30 calories
C.
Three sets of:
DB Skull Crushers x 8-10 reps
Rest 60 seconds
Bent Over DB Rows x 8-10 reps
Rest 60 seconds
Ring Hamstring Curls
x 10 reps
Rest 60 seconds
A. Only got to 105#, failed at 110 and had to dump weights to side, so that was enough of that section
B. Biking more positive– 2:41/2:34/2:43/2:40/2:55– legs turned to stone on this one
C. 15/25#
Went to 215 on the bench today probaby had 225 or more but stopped. Did intervals on versa climber and swam for the 1st time since 2013
Mobility savored
A. Up to 235
B. Done
C. Done
More mobility enjoyment
Hi I am new to this programing and I am enjoying how it is going. I wanted to ask if anybody else was thinking or going to sign up for the 8 week Strength program that is about to start by Coach Hunter? If you are or did would you do the strenght on that and metcons from this or what would be the best way to do this? I would like to improve my strength and I was thinking of also signing up for this but I am not sure of how to tackle it with the masters program… Read more »
A. Done 85KG 2RM
B. Done avg 3’30/4′
C. Done
Mobility done
A. Done up to 245#
B. Done (2:20-2:30)
C. Done (35#/70#)
A. R arm only
10@50# DB
10@53#KB
3@70#KB
2@70#KB
B.
Done
C.
25#across R arm only
53# in
done
Resting my elbow. Did:
Mobility: done (skipped inch worm push-up)
A: skipped
B: did armless for 30 cals. Hit around ~3:00 for each set
C: 3x
– 10 x Hamstring curls
– 10 x back extensions
Did some extra mobility work on elbow and forearm.
A. Up to 120
B. 3:10/2:50/2:38/2:31/2:20 took me a while to warm up 😉 maintained steady pace from beginning to end on each set
C. 15/30/done, 15/35/done x2
Mobility done.
A. Didn’t go very heavy here stopped at 185. Should been a little sore didn’t want to push it.
B. Didn’t record times all around 3-3:30. Lactic acid just crushes me on this.
C. Done 20lbs for skull, 45 for rows.
Will do some ligth work this week based on last week’s training since I will compete at the ITALIAN SHOWDOWN this friday and hopefully saturday (semi-final) and maybe even sunday (final).
Have fun Markus!
Dynamic Mobility & Activation: done
A: 2 reps each 75,95,115,135,155,185,205,225,235 lbs
B: 2:18,2:00,1:52,1:56,205
C: done, 25 lbs
Day off today. Hit all four qualifiers yesterday in a desperate attempt to improve scores. 3/4 improved, but not enough. Been full of head and chest cold all weekend and today 🙁 Bad timing..
Oh no Rob – I hope you feel better. You did awesome this weekend, I am so sorry you got hit with a chest/head cold. That timing most definitely sucked.
Thanks. I am In it for the long haul Nichole. So It’s all good. I was really happy 25 MU in the chipper. The sprint felt good, and I was forced to learn full kipping DHSPU. All that carrying 4kg more than usual, which is a bit surprising!
I also got to hangout and workout with my friend Corey Perry and others.
16.2 repeat got me though. I messed that up and need to figure out how to correct.
The French Throwdown qualifiers next, and may sign up for the Granite games.
Message me Rob and lets talk about a plan – Granite Games would be awesome!
Mob done.
A. 60/65/70/75/80/82/84kg
B. 2:30/2:27/2:31/2:30/2:25.
C. Done. Subbed 20kg barbell for SC, 22.5kg DB Rows.
Core: 50 sit ups with 2.5kg behind head.
I take this week off from box and ride in trails and take some orienteering in the woods to be fresh on Monday. Next off day is after open 2018. I am ready – back and wrist are now 100% ready. Can’t wait to push the pedal.
Sounds great Petteri!