TRANSITION WEEK! 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 October 17th we will start our next cycle. If you are interested in knowing why we program transition weeks this check out this article HERE.
Mobility
2-3 Minutes Kettlebell or Sandbag Ankle Pulse
and then …
Activation
Two sets of:
10 Banded Monster Walks (each direction – forward, backward, left and right)
10 Banded Good Mornings
and then …
Warm-Up
Three rounds of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Kettlebell Farmer Carry
*Goal = heaviest weight you can complete unbroken
and finish with …
Two sets of:
100 Foot Reverse Sled Drag @ 30-40% of 1-RM Back Squat
Rest as needed
A.
Back Squat
Set 1: 3 reps @ 80%
Set 2: 2 reps @ 85%
Set 3: 1-2 reps @ 90%
Set 4: 1 rep @ 94%
Set 5: 1 rep @ 94-98%
Set 6: 1 rep @ 101+%
Rest 2-3 minutes between sets
B.
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)
Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)
Station 5 – L-Sit Hold x 30-40 seconds
C
Every minute, on the minute, for 16 minutes (4 sets) of:
*Station 1 – 15 seconds of Assault Bike Sprint
*Station 2 – 30 seconds of Sandbag Squats, MedBall or Goblet (heavy)
*Station 3 – 45 seconds of Strict Pull-Ups
*Station 4 – Rest
D.
Two-Three sets of:
20 Banded Box Step Ups (R)
20 Banded Box Step Ups (L)
20 Banded Good Mornings
Rest 45 seconds
Athlete Notes:
Testing your 1-RM Back Squat today! Please film and post to the FB group so we can all celebrate everyone’s heavy lifts today! Then you’ll transition into some hypertrophy work and finish with a conditioning piece. The conditioning piece is designed to have athletes SPRINT on minute 1, have 45 seconds of recovery, then go into 30 seconds of odd object squatting and finish with strict bodyweight pulling. Make sure you check out this article for some ideas on how to scale strict pull-ups for todays workout. You’ll get 1:15 rest before starting your next set which should allow you to repeat your sprint efforts. Have fun with this one today!
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.
Sandbag Conditioning
Five sets of:
200 Foot Sandbag Bearhug Carry (Heavy)
200 Foot Dumbbell Farmer Carry
50 Foot HEAVY Sled Push
Rest 2-3 minutes
35-54: 100/70lbs
55+: 70/40 lbs