**Transition Week**
Hey everyone! I just want to give major congrats to everyone on this past cycle! Lots of new PRs and I am seeing some awesome progress in everyones training.
This week will look a little different then our normal weeks. This is a transition week that leads us into the next cycle. The volume is a little less this week and you’ll notice a difference with the stimulus so that your CNS is well rested. Try to avoid adding additional volume. If you are doing the WZA Qualifier then please omit one of the training sessions in the program and substitute with the Qualifier event(s).
Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then …
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
Y’s, T’s, W’s
x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′
A.
Five sets of:
Turkish Get-Ups x 3 reps per side
Rest 60 seconds
Russian KB Swings x 40 reps*
Rest 60 seconds
*Weight is up to the athlete
B.
Five sets of:
Assault Bike x 4 minutes @ 85% PRE
Rest 2 minutes
C.
Three sets of:
Single Leg Reverse Hyper x 8 reps per leg
Rest as needed
If you don’t have a reverse hyper, then try this instead:
Weighted Reverse Hyper x 10 reps
Optional Session
Four sets of:
Double Kettlebell Swings x 5-8 reps (focus on being explosive with your hips)
Broad Jump x 5-8 reps
Rest 60 seconds
and then …
Three sets of:
Jefferson Squat x 3 reps per side
Rest as needed
and then …
Four sets of:
Harnessed Bear Crawls x 40 meters (should take you under 60 seconds – make sure you are putting your weight in your shoulders)
Rest 3 minutes
Last Tuesday’s workout – I’m a week behind:
A. Practiced a lot of tall snatches
B. 25kg 1RM squat snatch
C. 15 kg bar – 5:37
A. Done with 44 and 53 holy crap was harder than I expected
B 251 total ave 50 per little up little down
C done.
A. Done
Turkish Get-Ups: 25 lbs DB
Russian KB Swings: 25 lbs KB
B. Done
Cal: 40, 36, 38, 37, 36
C. Done on a bench without weight
Optional Session
Double Kettlebell Swings and Broad Jump – Done
Gym closed, so ended there.
A.
Turkish Get-Ups x 3 reps per side – 12kg.
Russian KB Swings x 40 reps – 24kg.
B.
Five sets of:
Assault Bike x 4 minutes – 40/40/40/38/42. Hit 40 cals the first set and decided to try to match it. Toughest the beginning of 2nd and end of 4th set.
B. 50.8, 49.1, 46.9, 45.4, 47.5 (239.7 cals)
Shoulder PT
A. 53lbs
B. 50, 45, 41, 33, 41 ???
30lb and 45/70 on swings with 70 last round
273 on AD
Ended there
DMA: done
A: used 35 lbs the whole time so I could sandbag
B: burned 278 total calories
C: (4) 45 lbs plates on the reverse hyper
My legs were toast. No way I could do the optional
Hope you had a fun day!
DMA – Done
A. kept the same for both yellow i think it is 27? not sure
B. Was only able to do 3 set as the gym was closing 🙁
36,35,34
C. Done w/ 8lb ball
Still recovering from Central Fl Throwdown I set a new PR on my clean n jerk !! Whoop Whoop our team was 21 out of 41. Not bad we laughed the entire time and had tons of fun.
Wahoo – congratulations on your PR and so awesome to hear you had a great time at the comp – well done!!
85% PRE? What does that mean?
lol perceived rate of exertion – so yes, how hard you feel!
It’s always 100% PRE! ??. At least with the Assault Bike!
Did class warm up this morning 🙂
A. TGU: 20#, 25#, 25#, 30#, 30#
KBS: 35#x3, 50#x2
C. did this first, that was a mistake, lol!
B. I have a really hard time distinguishing between 85-95%, I think I got it today. I feel like I’m
dying, but I can keep going. That was pretty much how the whole thing went!
36c, 37, 37, 35, 36
Yes that is it!!!!!!!!!!! That is an awesome pace to learn!
🙂
A). TGU @ 16 kg. RKBS @ 24kg UB sets
B) Horrible!! 45, 43, 41, 42, 40
C) Done
Optional work Done. My legs and low back haven’t felt like this in a minute. Holy hell.
Nice work today Kim – does your back feel okay though?
yes Nichole it’s fine, thank you. I told you i wasn’t used to working hard. I wasn’t playing. Thank you for the programming. You dona great job.
lol you are doing great Kim!
OMG my legs ? 41-43-46-47-49 cal.
A. Back Squats
230/260/285/305/320/335/345
B. Tall snatch
75/85/85
C. Snatch x2 from knee
115/125/135/145/155
D. 61/53/55/52/54 =275
Nice Tom!
B. 38/39/38/36/38– round 4/5 difficult. 85 rpe hard to judge for 4 min efforts on the bike for me. Only got B done–at home today
A. TGU 35#/RKBS 53#
B. 52 cals per rd
C. Done with med ball
D. Jefferson squats done
A. TGU 14 kg and RKBS 16 kg. I used to do TGU with 24 kg, 14 kg was tough enough for this workout. I enjoyed the wod.
B. No Assault Bike so I did the WOD on a Gym Bike. I tried to keep the rithm troughout the 5 intervals, my legs were huge at the end of the WOD.
C. Skipped. Karate class later on.
Great day!!
Rom Wod before training
A, B and C done
A. TGU and RKBS with 35lb KB
B. 45.3,45.6,45.3,45.2,46.9. 228.3 total
C. No time.
Will try for optional in a bit….
DMA done
A) done with 24kg KB for both
B) hooked up my triathlon bike to the bike trainer and did 5 sets of 4 min moderate gear @90-100 RPM/2 min easy spin
C) weighted reverse hyper with 10# ball
Optional session:
Double KB swings with 16kg KBs x5/6/7/8
Broad Jumps x5/6/7/8
Jefferson Squats with empty BB (slow reps, really focused on external rotation and squeezing the glutes
Harness Bear Crawls 4×50 ft with sled plus 90#
Leaned forward more this time putting more weight forward onto my shoulders (almost like a pike position)