***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. There will be no additional sessions this week.***
Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds
and then …
CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flies x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill
x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above – if you have shoulder issues then please incorporate CrossOver Symmetry 3-4 times a week. You can use a small band for these drills if you don’t have the CrossOver Symmetry set up.*
Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-6 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.
ALL AGE DIVISIONS
Every 6 minutes, for 30 minutes, complete:
Assault Bike x 40/30 calories
Work to be consistent across all 5 sets.
C.
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds
Bent Over DB Rows x 8-10 reps
Rest 60 seconds
Ring Hamstring Curls x 10 reps
Rest 60 seconds
Today is my coaches team training/IM blended day. I definitely felt like moving, but also felt kind of “sticky”, like stiff taffy, so I knew some blood flow would be a good idea. DMA, then: Class: A. 5×5 thruster @ 40% 2rm The last 2 rm I tested a while ago was 125, so I used that. Worked at 50#, and this felt like plenty today! LOL. B. 1 min to complete: 12 kb swings (American) 6 goblet squats 3 burpees rest 1 minute, straight into: 3 mins to complete: 24 kb swing 12 goblet squats 6 burpees rest 2… Read more »
I did the AGOQ Event 2 today: Total time 25:00 min. Burpees done after 6:18 min and Row 4,000 meters was 18:18 min. Done early morning (6 am) before breakfast and it was chilly outside today (only 7C) so I had to wear gloves for the burpees.
A. Worked from 30 kg up to a new 2 reps PR of 54 kg (previous was 50 kg). Still very weak in bench press, but as my shoulder and wrist are getting better I can feel the strength in my left arm slowly coming back.
B. All intervals between 2:54 min to 3:00 min.
1. 3:00 mim
2. 2:56 min
3. 2:54 min
4. 2:55 min
5. 2:59 min
C. Roll-outs for 15 reps, rows with 11 kg DBs for 10 reps. Hamstring curls done.
Congrats on your PR!
DMA
GYMNASTICS PRACTICE/ PISTOLS + BMU
A. BUILT UP TO 225 X 2 BP, SHOULDERS NOT GOOD
THEN :
5 RDS OF 12 DBS @ 50/ 9 BENCH PRESS @ 145/ 6 BMU = 19:57
B. 2:55/ 2:45/ 2:37/ 2:35/ 2:16
A. 2x60kg bench
B. 2:30-2:50 average
C. Done
Done.
A. 240.
B. Every 5 mins. 2:14, 2:01, 2:03, 2:14, 2:05.
C. Done.