Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…
–Banded Lat Stretch
-Banded Front Rack Stretch
–Band Distracted Pec Stretch
Followed by…
Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
30 Second Side Plank (each side)
50 Jump Rope
A.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 4 Front Squats @ 60%
Station 2: 2 Front Squats @ 70%
Rest until the 12:00 mark, then…
Three sets of:
4-5 Tempo Back Squats @ 3211 @ 60+%
Rest 2-3 minutes between sets
B.
Five sets of:
6-8 Seated Strict Press @ 40-60% of 1RM Strict Press
Rest 2-3 minutes between sets
C.
Partner Option:
“Cindy Went Running”
Complete as many rounds and reps as possible in 25 minutes of:
Partner 1: 200 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
When partner 1 returns they will switch and pick up wherever partner 2 left off.
Individual Option:
“Cindy Went Running”
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
Into…
Five rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Athlete Notes
To finish off our deload week we’ve got a fun partner workout that only requires bodyweight. Get outside and enjoy this one in the sun then rest and refuel to get ready to start the next cycle hard on Monday!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Pure Conditioning
Working for 30-40 minutes at a zone 2 pace…
500 Meter Ski
500 Meter Row
1000 Meter C2 Bike or 40/32 Calorie Echo/Assault Bike
*Try to maintain zone 2 pace. End on a completed round.
Running
Run 800 Meters @ 70-80% of 1-Mile PR Pace
Rest until fully recovered, and then…
For time:
Run 1 Mile
(This is a test, and will be used as your baseline for the duration of this cycle.)
Followed by…
Run 1 Mile @ 60-70% effort