***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on November 30, we will start a mini cycle that will go to January 6th. This cycle will continue to build on the foundations established in the last cycle while incorporating more barbell cycling conditioning and gymnastics endurance. This cycle will take you through the holidays and have you set up nicely to transition into the Open Prep Cycle set to start on January 4th.***
Mobility & Activation
DROM Series (3-4 reps each movement)
followed by …
followed by …
Glute Activation Warm-Up Series (20 seconds holding on rack/10 seconds off rack)
Warm-Up Flow
One set of:
4 Minutes of Row or Run
15 Sumo Deadlifts (DB or KB; light)
4 Minutes of Row or Run
15 Hip Bridges (DB or KB; light)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Two sets of:
Bulgarian Split Squats x 6 reps each leg @ 30X1 + Unweighted Dynamic Bulgarian Split Squats x 14 reps each leg
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 90 seconds
B.
Every 6 minutes, for 24 minutes (4 sets) for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then…
400 Meter Run
Please complete this at about 75-80% perceived effort. The goal today is to just move through. Since this is a deload week I want you listening to your body and keeping the intensity low.
C.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches
Additional Optional Strongman Accessory Session
Four sets of:
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
20/15 Calorie Assault Bike
Immediately followed by. . .
150-Foot Sandbag Carry (HEAVY)
Rest 90 seconds
Two sets of:
25 Band Resisted Dumbbell Romanian Deadlifts @ 1012
Rest 90 seconds
35-54: 50/35 lbs
55+:
35/20 lbs
The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.
90 MINUTES OF GOLF CARRYING BAG, ONE OF LAST DAYS IN NEW ENGLAND TO DO SO
M&A + W-U Flow) done
A) done: BSS 35# DBs — rows 45#,50#
B) done
C) done
M&A + W-U Flow) done
A) done: BSS 70# DBs then 60# DBs — rows 50#,55#
B) skipped*
C) done
* plan to walk dogs later, plus I’ve been dropping weight lately (down 7# from start of COVID, after gaining 6# first few months of COVID) so I might skip longer metcons for a while…