This week will look a little different then previous weeks. This is the final week of the cycle! While we want you guys testing some lifts to finish out your strength progressions, we also want your body to provide a little less volume / different stimuli for the week as we gear up for your next cycle. So just know that the focus this week is going to be primarily on our lifting. So throughout the week you’ll be testing various lifts but then generally doing either accessory strength sets to follow, low intensity or short conditioning. If you feel like you need more of a break before starting the next cycle then dedicate one or two days to doing activities outside of the gym. The purpose of this week is to (1) test your lifts and (2) give your body and mind a mental reset by doing some different types of training sessions. Enjoy!
Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Two sets of:
PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)
Shoulder Tap + Push-Ups x 5-7 reps
Deep Squat Progressions x 3 reps
followed by …
Banded Shoulder Warm-Up x 15-20 reps each
A.
Four sets of:
Single Arm Landmine Press x 6-8 reps per arm @ 2111
Rest 60 seconds
Weighted Side Bends x 12-15 reps per side
Rest 60 seconds
B.
Every 4 minutes, for 12 minutes (3 sets):
Dumbbell Bench Press x 6 reps @ 20X1
Dumbbell Floor Press x 12 reps @ 20X1
Dumbbell Death March x 18 reps @ 3011
C.
Three rounds at Zone 2 pace:
2000 Meter BikeErg or 1000 Meter Row
800 Meter Run
D.
Four sets of:
Straight Leg Ceiling Crunches x 15 reps
Hollow Body Bounces x 30 reps
Rest 60 seconds
General Training Notes
Starting off your transition week with some single arm and oblique training. Start off with a lighter load on the weighted side bends to ensure you are doing the movement properly. You’ll then go into some dumbbell hypertrophy sets. Go as heavy as possible on the dumbbells, and use the same dumbbells for all three movements, transitioning from one to the next with as little rest as possible.
Your conditioning is Zone 2 and you should be able to hold a steady pace on the run and then bring the heart rate back down on the bike erg. Wanting to know more about Zone 2 training? Then check out this article