1 set:
200-meter jog
10 slow calf raises
:20 single-unders
:20 Samson stretch/leg
:20 single-unders
:20 Cossack squat stretch/leg
– RX –
4 rounds for time:
800-m run
75 double-unders
– INTERMEDIATE –
4 rounds for time:
800-m run
25 double-unders
– BEGINNER –
3 rounds for time:
600-m run
25 single-unders
Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
2 sets:
:30 calf stretch/leg
4 rounds for time:
800-meter run
75 double-unders
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of July 8.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
For load:
Back rack lunge
10-8-8-6-6)
For load:
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses)
– Building pressing strength and stamina.
– Decrease loading as reps increase.
– Perform the singles at 85-100% of 1-rep-max bench press.- Perform the sets of 3 at 80-90% of 1-rep-max bench press.
– Perform the sets of 5 at 75-85% of 1-rep-max bench press.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– Modifications: Load, dumbbell bench press, strict press, weighted push-up, close grip bench press.
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
– Dumbbell overhead squats: Focus on pressing up, on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Dumbbell Turkish get-up: Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Modifications: Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then increase the load.
5 rounds for time:
200-meter SkiErg
– Rest :30 between rounds.
4 rounds for time:
400-meter SkiErg
– Rest 1:00 between rounds.
3 rounds for time:
600-meter SkiErg
– Rest 1:30 between rounds.
– 27:00-33:00.
– Increase cardio endurance.
– 200-meter intervals:
– 1:42/500 meters = :40.8
– 1:50/500 meters = :44
– 2:00/500 meters = :48
– 400-meter intervals:
– 1:42/500 meters = 1:21.6
– 1:50/500 meters = 1:28
– 2:00/500 meters = 1:36
– 600-meter intervals:
– 1:42/500 meters = 2:02.4
– 1:50/500 meters = 2:12
– 2:00/500 meters = 2:24
– As you warm-up, find a pace you can maintain for each distance. For example, don’t perform the first 200-meter effort in 40 seconds and your last one in 1 minute. You’re better off trying to hold 50 seconds for all 5 sets.
– You can get faster with each set, but not dramatically slower.
– Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
– Modification: Row (same distance).
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.