**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
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
and then …
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side
Straight into …
Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks
x 20 steps each direction
A.
Four sets of:
Front Rack Alternating Reverse Lunges x 10 reps per leg @ 1011
Rest 60 seconds between legs; Rest 2 minutes between sets
B.
Three sets of:
Pronated Grip Strict Weighted Pull-Ups x 2 reps
Rest 20 seconds
Pronated Grip Strict Pull-Ups x Max Reps in 30 seconds
Rest 20 seconds
Pull-Ups x Max reps in 30 seconds
Rest 3 minutes
C.
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box-Jump Overs (24″/20″)
55+:
Step-Overs Okay
Note:
Go all out! It is 5 minutes of work with a simple movement so push to get as many reps as possible.
D.
Three sets of:
Banded Lat Pull-Down x 10-12 reps
Rest 45 seconds
Front Leaning Rest on Rings x 60 seconds
Rest 45 seconds
Optional Session
Three rounds for time of:
800 Meter Run
Sandbag Carry x 100 meters
Assault Bike x 20 calories
Sandbag Carry x 100 meters
35-49: 120/100 lbs
50-54:
100/80 lbs
55-59: 80/60 lbs
60+: 60/40 lbs