09/29/2016

End of Year Off-Season Cycle
Week 1

Focus:
-Foundational Strength-
We will continue to progress on absolute strength through exposure to variance of stimulus.
We'll see a variety of low volume/high load under stress as well as moderate load and volume, 
both under a variety of different stresses to elicit overall strength development. This will 
include putting some focus on deficiencies/imbalances and unilateral accessory work.

-Weightlifting Technique- 
Emphasis on breaking down individual components of lifts. Simplifying and specializing components 
to become more efficient in individual aspects of lifts. Initial focus will be on very high 
percentage of OLY lifts being done in a controlled and specific structure. Huge emphasis on 
quality over quantity. Big emphasis on developing aerobic engine and increasing volume - more 
concentric-based movement that wont break us down. Focusing on specific and individual skills 
as single components emphasizing efficiency and quality.

Warm-up
Batman low lunge/ hamstring extension
Batman wide leg forward fold/ thoracic rotation
Strength
Bench Press (5 x 5)
complete a set every 3 minutes for 15 minutes - 5 sets

Bench Press
5 reps @ 85% of last weeks 3rm- or of 70% of 1rm

+ 5-8 strict ring pullups - make as difficult as needed for a challenging set of no more than 8 reps (add external load if necessary)- scale with supine ring rows

+20 hollow rocks
Metcon
Metcon (Time)
4 rounds for time

-7 Deadlifts (225/155) no more than 60%
-14 Hand release pushups
-28 lateral bar hops

@ 10:00 mark begin

30/25 cals
30 pullups
400 m run
score total working time

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