Mid Cycle

Wednesday, November 20, 2013

Prehab

Theraband Shoulder Work
Seated Leg Lift in Straddle (see video below)
Seated Leg Lift in Pike (see video below)

 

Warm Up

2 Rounds of:
20 Mountain Climbers
15 Sit Ups
10 Push Ups
Run 150m

 

Classic Strength

5×3 Back Squats, heavy as possible 

30 Shoulder Taps or 45 sec Handstand Hold

Notes:  Perform 2-3 warmup sets for the back squats and then get into your first working set. We will be encouraging spotters for both variation of the handstand to get people closer to a true handstand position.

 

Advanced Strength

4X8/5 Front Squat/Back Squat @ 94% of Mondays weight, rest 60 sec

Notes: Only 60 seconds rest between rounds!  Complete 8 Front Squats, rack the bar, reset and immediately complete 5 Back Squats at the same weight. Do not rest while switching from Front to Back Squats.

 

Conditioning

12 minute Amrap:

20 Mt Climbers

15 Situps

10 Pushups

150M Run

Notes:  For the Mt Climbers left/right equals 2 reps.  The front foot should land outside the corresponding hand.  Situps should be done with an abmat and feet together ‘butterfly style.’ Tuch the ground IN FRONT of your toes for each rep, not just the ankle or feet.

 

Cool Down

German Stretch, 1 minute
Pigeon Stretch, 1 minute each
Couch Stretch, 1 minute each
Straddle Stretch, 1 minute 

We will be using some of these new warm up tools to target the hip flexor. 

We have been getting some questions lately as to where the programming is headed and what the NEXT cycle will bring. We are currently on a very high volume squatting cycle and doing lots of complexes and multi rep work in the olympic lifts. This cycle will last for another five weeks or so and give us a great base of strength endurance, durability, and general muscle building. This is all meant to get us ready for our next cycle which, following Outlaw, will be more Bulgarian in practice. This means a much more simplistic approach to squatting, snatch, and clean & jerk. There will be more full lifts done to near maxes and expressing our newfound strength into PRs. Of course, this is just pertaining to the barbell movements we use. Our gymnastic progressions are becoming more streamlined and effective and we will be using these to shore up weaknesses and increase our skills. Keep at it!