TRANSITION WEEK
We have a built in transition week starting today. this is a long cycle so we want to make sure your body is recovering well and adapting to this training cycle. Transition weeks are great to give your body some built in recovery while still training. You’ll notice not big lifts this week but more focus on hypertrophy lifts and aerobic conditioning. Have fun with a slightly different training stimulus and prioritize recovery so that you can get back to heavy lifting next week feeling REFRESHED and STRONGER! You can read more about the benefits of a transition week, even mid cycle, by going here.
Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and then …
Two sets of:
Banded Fire Hydrants x 10 per side
Banded Clam Shells x 10 per side
Finish with …
3 Minutes on the Assault Bike with nasal breathing only
A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps per side @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 30 seconds
C.
Pure Aerobic Conditioning at Zone 2 Pace
One Round of:
800 Meter Run
1000 Meter Row or 2000 Meter BikeErg
800 Meter Run
40 Calories Echo Bike or 45 Calories Assault Bike
800 Meter Run
D.
Two rounds for time of:
20 Banded Biceps Curls
30 Banded Overhead Tricep Extensions
Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
60-90 seconds – Rig Decompression
45-60 seconds each side – Rig Shoulder Stretch
60-90 seconds – Seated Hamstring Stretch
General Notes
This week starts your deload / transition week! We like to strategically program this in so that your body has some time to recover from the high intensity work and heavy loads. Don’t worry – you won’t get weak during this next week. In fact, your body will THANK YOU for the reduced volume so that it can do all the recovery work to make you stronger and faster. Prioritize sleep, nutrition and mobility this week along with your training.
Today starts off with accessory work that highlights some unilateral posterior chain strength development. When doing any single leg/single arm work please default to the ‘weaker’ side. This will help you shore up any imbalances you may have. You’ve got a pure aerobic conditioning piece today so take that at a zone 2 pace (conversational pace) to just move and sweat.
Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Posterior Chain Accessory Work Part I
30:00-35:00 – Transition
35:00-45:00 – Posterior Chain Accessory Work Part II
45:00-50:00 – Conditioning Prep
50:00-70:00 – Conditioning
70:00-80:00 – Accessory Work
80:00-90:00 – Cooldown