The focus between now and December 31 should be mental and physical restoration. You’ll still be training, but be sure to prioritize your recovery. Our new cycle will officially start on December 31, but the first week will be priming everyone for the week of January 7, so don’t stress if your travel plans prevent you from starting before January 7. It is extremely important that you are healthy and excited going into the beginning of that cycle so that you’ll be prepared for the Open or any upcoming qualifiers in which you intend to participate.
Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Three sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
Perform all three sets at 95-100% of the 3-RM you established last Saturday, December 22. Remember, these are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps.
C.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 90-95%
D.
Four rounds for time of:
10 Strict Handstand Push-Ups to 2″ Deficit
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
40 Heavy Rope Double Unders
E.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hangin L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed