**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
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Pec Activation Drill
Hold a medicine ball at your chest by pinning your forearms into the medicine ball (hands are in a fist and should not be touching the medicine ball). Holding this position, walk 400 meters. Weight is up to each person but lean towards the lighter side for this drill.
B.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans
20 Toes to Bar
35-54: 135/95 lbs
55+: 95/65 lbs; 15 Toes to Bar
*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
If you do not have a partner then please complete the following:
Complete as many rounds and reps as possible in 10 minutes of:
400 Meter Run
10 Power Cleans
10 Toes to Bar
C.
Three sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Supine Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Rest 2 minutes