Itz Mr A /// Cycle 1 of the new year begins. Ease your way to the weeks and do not focus on the RM’s being lifetime, but more so “heavy for the day” approaches. /// Performance: A. Push Press – 10RM + 1×10@90% B. Back SqT – 10RM +1×10@90 C. Conditioning: 3 rds 25/20 cal …
De-load weekend! Our next cycle and first of the next season kicks off Monday!
De-load week. Keep sessions to <60 minutes TOTAL! Time spent per day on foam rolling, meal planning, reading, meditating, recovery is fine. . . but suggestion is to stick to full de – load week. /// Monday kicks off the start of next season. Stay tuned for details on and the changes coming to the …
Choose your Rest Day between today and tomorrow. Or, hit A/B one day C, another. If C separate day, add 1-2 rds /// De-load week. Keep sessions to <60 minutes TOTAL! Time spent per day on foam rolling, meal planning, reading, meditating, recovery is fine. . . but suggestion is to stick to full de …
De-load week. Keep sessions to <60 minutes TOTAL! Time spent per day on foam rolling, meal planning, reading, meditating, recovery is fine. . . but suggestion is to stick to full de – load week. A. Running clock 10 min bike : building and maxing at 80% * increase output as you go Rest 3 …
Performance / Competition: 20.5 re-Test Afap 40 muscle ups 80 cal row 120 wall balls *partitioned however you choose
Warmup: 10-15 of activation / mobility + Movement prep Into, 3 rds at 50-60 & 70% 18/15 cal bike 18 alt hang dB power clean 50/35 25′ walking lunge 1 walk walk 25′ walking lunge (back) /// A. Running clock 3 rds 18 deadlifts 185/123 15 / 12 cal bike 12 ghd sit-ups 9 ring …
Refresh tomorrow for first thoughts, strategy and tips. /// 20.5 is here! /// AM Prep: 10-15 min activation + 500m row x 4; rest 2 min – increasing efforts – during rest , dynamic movement + Movement prep Into, 5 rds 1 muscle up 5 wall balls 10 cal row + 10 min cool down …
Prep Day /// A. Snatch Balance : every :90 x 2 reps x 6 sets. – speed work focus B. SqT clean Thruster – TnG double – heavy for day in <15 min – think 80-85% effort here C. Emom Minutes 1-4 Minute 1: 10 thruster 75/53 Minute 2: 5 muscle ups Minute 4-8 Minute …
Active Recovery Day /// Swim: 200m X 6 sets Rest 3:30 + 50m x 6; legs only Rest :90 + 300-400m cool down // Bike: 30-45 min flush + 20-30 min foam rolling and stretching