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