Here is the extra work for the week of 8/25/14:
Endurance Focus : Week 4 of 12
Day 1 –
4x400m w/ 2min rest
Day 2 –
3x1000m w/ 3min rest
Day 3 –
10k time trial
Strength Focus : Week 6 of 10
Day 1 (Monday):
Front/Back Squat – 6 x 3/6 @ 90% 1RM Front Squat
Day 2 –
Front/Back Squat – 6×3/6 @ 94% of Day 1 (remember, this will be 94% of the 90% you do on Monday)
Pull-Up Focus : Yes, this looks identical to the last three weeks. It’s supposed to. We will be changing it up very soon, so hopefully you’ve been establishing a solid foundation from which to build upon!!
Day 1 – Tempo Pull-Ups w/ Goal of Quantity/Volume f/ Strength/Eccentric Loading
5×5 @ 30X3 (3 seconds down, zero time in the hang, jump/pull to top, hold chin over bar 3 seconds), rest 60-90s
Day 2 – Strict Weighted or Band Assisted Pull-Ups f/ Quality/Volume, Hypertrophy
5×10 w/ weight or band that allows you to finish sets comfortably, rest 30-45s
Day 3 – Body Control Practice, do these in circuit fashion.
a. Hands & Feet Hollow Hold w/ Feet Anchored – 5 x ME Hold, rest 30s
b. Arch to Hollow Med-Ball Throws – 5 x 10, rest 30s
c. Hollow to BIG Arch to BIG Hollow – 5 x 10, drop and reset, rest 30s
Double Under Focus :
Depending on your current number of double unders, pick one of the following iterations that will challenge you. If you do not have double unders at all, you must pick option ‘A’.
A) 2min practice to get a SINGLE double under, no matter the circumstances. After that, your next step is to link together two singles and one double.
B) “Micro-Mini Flight Simulator”
2 UB DU
4 UB DU
6 UB DU
8 UB DU
10 UB DU
8 UB DU
6 UB DU
4 UB DU
2 UB DU
C) “Mini Flight Simulator”
5 UB DU
10 UB DU
15 UB DU
20 UB DU
25 UB DU
30 UB DU
25 UB DU
20 UB DU
15 UB DU
10 UB DU
5 UB DU
Rope Climb Focus :
EMOM f/ 5 min – 2 Rope Climbs
