**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 and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit
Bicep Openers
x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Five sets of:
Single Arm KB Press x 6-8 reps @ 1111
Rest 30 seconds
Single Arm KB Row x 6-8 reps @ 1111
Rest 30 seconds
B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Strict Pull-Ups x 6-8 reps (may add weight if you’d like to)
Station 4 – Hollow Rocks x 45 seconds
C.
For time:
Row 5000 meters
Optional Gymnastics Session
If you are not familiar with the value of knee height during bar muscle-ups, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Knees-To-Chest x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Target Reach Swing x 3.3 reps
*Rest 10 seconds between sets of 3 reps
Air Chair Swing x 5 reps
*These can be singles or multiple reps per attempt.
Followed by. . .
Option 1 – (If you do not yet have a bar muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Jumping Bar Muscle-Ups x 1-5 reps
Option 2 – (If you already know how to perform a bar muscle-up)
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Ups x 1-5 reps
A) 1-arm KB press 25# 1×8, 35# 4×6
1-arm KB row 35# 1×8, 53# 4×6
B). Snatch grip DL @ 95, 135, 135
Z press @ 15, 20, 25
Sup pull-ups 3×8
Hollow rocks 3x:45
C). 5k row 22:42 – why is rowing so hard?
Optional Gymnastics: All drills done. BMU – 3 on the min.
Another crazy day at work so rest day for me ?
Last Wednesday’s Program (I’m a week behind)
A. 37.5 kg
B. 20 kg sets
C. 5:47, 5:29, 5:09, 4:51, 4:21 – scaled to seated pull ups and push ups on knees
A. Mix of 30,35,44lb KBs.
B. 85lb on the RDL. 30lb DBs on Z and 6 PUs each round.
C. Was not feeling this today. Did a bit of technique work and called it.
Might try some MUs later.
Warm up done
A) 8 reps each with 26# kb
B). Rushed for time so did it as an Emom
Snatch rdl @ 115, has to use BB for z press, empty 45#, 6 sup. Pull-ups, 30 sec hollow hold instead of rocks.
C). Out of time, will do tomorrow as a recovery row
DMA✅
A. @8kg…first time going overhead in a loooong time? felt fine
B. Romanian DL @65
Z-press @10lb DB’s
Supinated pull-ups, only did 6 each rd, felt good
C. 20:32
Shoulder PT
A. Done – 53# for press, 70# for rows
B. Done – 175# DL, 45# Z-press
C. 19:23 (6 sec PR)
I am 2 weeks status post PRP injection into rotator cuff and Labral tears and will be pretty much non-weight bearing on my left shoulder for 6-8 weeks 🙁
But I am trying to modify as much as I can!
DMA done
A. Skipped
B. Complete with 100 lb for DL, 3 lb (!) and 5 lb for press, modified the pull-ups
C. 21:24 (took some breaks to wipe hands!)
A. 35 Lbs Done
B. 110,2 Lbs Barbell 35 Lbs dumbbell Done.
C. 22:03 Done
Optional gym
Jumping bar muscle up Done
Mobility completed
A)35#(2)/44(3) for the presses and 53#(5) for the rows
B)135# for the snatch grip RDL x8, 35# for the z presses x8, x8 on the pull up and hollow rocks completed.
C)21:02.02 This was not my best effort as I am still recovering a bit from over the weekend. This weekend our box had a fund raiser where we rowed for Breast Cancer Awareness. As a box we rowed 286,670 meters and I rowed just shy of 35,000 meters.
decided to take the day to rest my back. After I came home yesterday my back started tightening up pretty bad. I don’t think I did anything to it, I think it’s just the combination of heavy lifting & core work on the floor over the last couple of weeks. I tend to try to stay off my back on the floor because it always messes with my lower back & lately I’ve been ignoring it and just working on the floor anyway. I’m going to see how I feel tomorrow, but I’m planning to try to do something.
59/5’9″/160
Warm up and mobility – done.
A. 26 lb for presses; 35 lb for rows
B. 95 lb for snatch grip RDL – 8 reps; 20 lb DBs for Z-press – 8 reps. Kept it light to focus on tempo. 6 reverse grip pull-ups. hollow rocks
C. 21:47. 2:10 average split. Felt like I was moving at a decent pace, but :10 slower than previous 5k Nov. 1, 2017.
Did the optional gymnastics with Jumping Bar Muscle-ups.
A. 16kg. 20kg. 3 sets 24kg.
B.
RDL. 80kg x 8. 90kg x 8. 95kg x 8.
Z press. 15kg x 8.
Pull up. 8 @ bw. 2 sets 8 + 5kg.
Hollow rocks. Done.
C. Subbed 10km AAB for row. Elbow felt abit naggy. 16.20. Just kept a steady pace throughout.
I hope your elbow feels better. Make sure to roll out your triceps and biceps
Will do Nichole. Been dealing with tennis elbow for a while. It’s been feeling some much better recently. Just started to nag a little so thought best to stay off gripping the rower.
A. Done. 12/12 – 12/12 – 16/16 – 16/16 – 16/16kg kb.
B. Done.
C. 5000m = 21:59, avg. pr. 500m 2:11,2.