Week of 100627

Some sport specific training at EmerFit. When the terrain is rough enough, you bike breaks, or there is a water crossing you have to get off and carry.

Cycle: Summer 2010 (pdf)
Week: 100627

Supplemental Sessions

Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.

Note, this is the 5th week of this cycle and some of you are starting to hit some limits on your linear strength progression especially on the press. So we are going to tweak the intensity a bit this week without changing the volume then next week we will deload. With the holiday weekend coming up we recommend you get some focused training in on your ABC sessions this week. Then get some rest and recreation over the weekend before a break from the primary lifts and a brief conditioning emphasis.

The week of July 12th we will get back to the linear progression for 3 more weeks, then you’ll see another shift to a conditioning focus before the Warrior dash and then we will re-test our benchmarks for this cycle the last two weeks of August. Then we will start a whole new cycle with a different focus.

Primary Session A

Objective
Continue the cycle’s linear strength progression but with a temporary change in intensity with the back squat and press. One last round of burpee madness.

Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.

Strength
Note the switch, this week is 5 sets of 3 instead of 3 sets of 5. Leave some gas in the tank, if you only get 3 or 4 sets of 3 at your work weight then so be it.

• Back Squat 5 sets of 3 reps. Add 5 pounds to your load from last week.
• Strict Press 5 sets of 3 reps. Add 5 pounds to your load from last week.

Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Calculate your total number of burpees. If that number is less than or equal to the number you did in this workout two weeks ago then do another 30 seconds of burpees.

Practice
Foam roll your IT band (the side of your leg) for 3:00 minutes.

Primary Session B

Objective
Work on pull-up strength and lower body strength endurance.

Warm-Up
3 rounds of:

• Run 200 meters
• 5 Samson Stretch per leg
• 5 Supine Ring Pull Ups
• 10 Burpees

Strength
3 sets of max reps of strict pull-ups. If you need to use a band choose a band that allows you to complete 5-7 reps in the first set. On the last rep of each set hold your chin over the bar for as long as possible and then lower yourself as slowly as possible.

In between sets complete Mountain Athletes Hip Mobility Drill (HAM).

Conditioning
1) Walking Lunge – 200 meters.

2) 6 rounds not for time:

a) 10 Dumbbell Kneeling Curl and Press (30/20)
b) 30 second Stationary Plank Walk

For the Stationary Plank Walk begin in a horizontal plank on your hands (like the top of a push-up) and with only your arms and toes touching the floor lower yourself to a forearm plank, then return to the push-up position. Repeat for 30 seconds.

Session C

Objective
Continue the cycle’s linear strength progression with the bench press. Density training with barbell complex.

Warm-up
3 Rounds

• 10 KB Goblet Squats
• 10 Swings
• 1 Samson, Push-Up Plyo Lap

Strength

• Bench Press 5 sets of 3 reps. Add 5 pounds to your load from last week. Note, this is a temporary switch to 5 sets of 3.

Conditioning
10 rounds of 1 Barbell Complex (6 reps per exercise) every 120 seconds. If you fail to complete a complex during the allotted time then continue doing as many more full complexes as possible in the remainder of the 20 minutes.