Deload Week: You guys are coming off our Get Strong Go Long cycle and many of you saw new PR’s in your lifts as well as aerobic endurance as evident by improved heart rates! Now you get to thank your body for its hard work and will take this week as a deload/transition week to reduce loading and intensity so you can be primed and ready for our Open Prep cycle starting on December 13. For more information on transition weeks and why we program them in, check out this article.
Mobility & Activation
Banded Tricep Stretch x 30 seconds per side
Banded Pass Thrus x 30 seconds
Banded Hip Flexor Stretch x 30 seconds per side
Ankle Pulse x 60 seconds per side
Warm-Up Primer
Two rounds at 70-75% effort of:
400 Meter Run or 500 Meter Row
Banded Lateral Walks x 30 seconds per side
Straight Leg Hip Bridge x 30 seconds per side
Prone Plank Shoulder Taps
x 25 reps
A.
Three sets of:
Strict Ring Pull-Ups x 5-6 reps @ 4111
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
Rest 2 minutes
B.
Three sets of:
Prone Swimmers x 5 reps @ 4141
Rest 45 seconds
Wall Ball Shots x 25 reps
Rest 45 seconds
35-54: 30/20 lbs to 10/9′ target
55+: 20/14 lbs to 10/9′ target
C.
Complete as many rounds as possible in 8 minutes for quality and muscle activation:
15 Dumbbell Push Presses
15 Kettlebell Swings
35-54: 40/25 lbs; 24/16 kg
55+: 30/15 lbs; 16/12 kg
D.
For completion, partitioned however you’d like:
50 Inverted Barbell Rows @ 2111
50 Hanging Knee Raises @ 2111
General Notes: Take your time with the mobility and warm-up piece and focus on your ‘hot spots.’ You’ll transition into some upper body pulling work with the strict ring pull-ups and band-resisted lat pulldowns. If you are unable to do the strict ring pull-ups then please modify the movement. One variation is to sit on your knees with the rings hanging just above the head. Pull yourself up so your chest touches the rings and use as much/as little assistance from your legs as needed.
You’ll get some opportunity to play around with heavy wall balls today in a controlled state so either go heavier with the wall ball weight or shot to a higher target. You’ll finish up with an AMRAP that should be focused on muscle activation versus rounds.
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
BikeErg Option
45 Minute BikeErg with Cadence Change every 5 minutes
Suggested Cadence Change:
60 RPM; 65 RPM; 70 RPM; 75 RPM; 80 RPM; 75 RPM; 70 RPM; 65 RPM; 60 RPM