This is a deload week to fine tune some things and prepare for your competition. The goal behind this week is to prime ourselves to be absolutely fizzing for competition day.
Do not blow yourself out this week and if you don't feel good on a day, stay away from the gym.
It is very important to rest up on Friday for a big workload on competition day. The basis of this weeks workload is to touch base with the movements we typically see in competition and with some sort of formatting under light duress to recover from.
Bear in mind we have had a large amount of volume leading into this - all the hard work has be done.
It would be a wise idea to make a meal plan before you get to the event. Have an understanding if you have to go to the supermarket on Friday and prepare for the events on Saturday and Sunday. Refuelling appropriately is going to be key to where your performance stacks up. You should be having carbohydrates and protein before the event and carbohydrates + electrolytes after each event. Some of it may need to be force fed. Do not make the mistake of being under fuelled. YOU can control this and it will have an effect on your outcome.
Recovery on Friday and at the end of Saturday should and will be of the highest importance. Get your 8 hours + sleep and 20:00-30:00 of mobility at night will prime yourself for sleep and also help you down regulate for resting the parasympathetic nervous system.
Do not blow yourself out this week and if you don't feel good on a day, stay away from the gym.
It is very important to rest up on Friday for a big workload on competition day. The basis of this weeks workload is to touch base with the movements we typically see in competition and with some sort of formatting under light duress to recover from.
Bear in mind we have had a large amount of volume leading into this - all the hard work has be done.
It would be a wise idea to make a meal plan before you get to the event. Have an understanding if you have to go to the supermarket on Friday and prepare for the events on Saturday and Sunday. Refuelling appropriately is going to be key to where your performance stacks up. You should be having carbohydrates and protein before the event and carbohydrates + electrolytes after each event. Some of it may need to be force fed. Do not make the mistake of being under fuelled. YOU can control this and it will have an effect on your outcome.
Recovery on Friday and at the end of Saturday should and will be of the highest importance. Get your 8 hours + sleep and 20:00-30:00 of mobility at night will prime yourself for sleep and also help you down regulate for resting the parasympathetic nervous system.
MONDAY
A) Back Squat -
4x5 @75% +5kg
B) Metcon:
FT -
20-16-12-8-4
Shoulder 2 overhead
Burpee box jump over @24/20"
Overhead squat @50/35kg
Scaled division
scale load to 35/25kg
C) Recovery:
14:00 Row
EMO2M incl. 0:00
Perform 1 Round of cindy
3-5 strict pull ups
10 push ups
15 air squat
D) BodyFix:
3-4 Giant sets -
8 Deadball floor press from glute hip bridge position tempo :3 descend
10 cat camels
10 single leg split side rocks each side
:10 single arm dead bar hang Your feet are allowed to stay on the floor if you cannot support your entire bodyweight
4x5 @75% +5kg
B) Metcon:
FT -
20-16-12-8-4
Shoulder 2 overhead
Burpee box jump over @24/20"
Overhead squat @50/35kg
Scaled division
scale load to 35/25kg
C) Recovery:
14:00 Row
EMO2M incl. 0:00
Perform 1 Round of cindy
3-5 strict pull ups
10 push ups
15 air squat
D) BodyFix:
3-4 Giant sets -
8 Deadball floor press from glute hip bridge position tempo :3 descend
10 cat camels
10 single leg split side rocks each side
:10 single arm dead bar hang Your feet are allowed to stay on the floor if you cannot support your entire bodyweight
TUESDAY
A) Barbell cycling:
Squat Snatch -
3x10 @35/25kg
Rest 1:00 after each set
The focus here is to move through cyclical reps at a smooth pace whilst keeping the heart rate down and breathing. One thing to note is the foot work and to not rush the rep at the top position. The next rep starts at the finish portion of the last rep...
B) Deload Snatches -
5x2 @60%
Rest as needed
C) Metcon:
3 rounds
12 deadlifts @85/60kg
20/16 calorie row
Rest 2:00
3 rounds
12 alternating DB snatch @22.5/15kg
8 C2B
15/12 calorie assault bike
Rest 2:00
3 rounds
12 single arm DB overhead squat @22.5/15kg
8 kipping ring Dips
Rest 2:00 in between each 3:00 round piece. We want the pacing throughout to be unbroken but also in a negative split format. Meaning - each round should get progressively faster. Understand your pace on the machines to allow this to happen and not get slower as you go.
Scaled sub
Deadlift - 70/50kg
C2B - pull up
DB - 15/10kg
Kipping ring dip - hand release push up
D) Accessory:
3 rounds for completion
400m run
18 GHDSU
E) BodyFix:
4 Rounds
1:00 barbell tricep smash swap arms each round (2 each)
:30 elevated box hip opener stretch each side
15 banded tricep push downs
Then -
Voodoo floss forearms
20 half push ups
20 elbow rotations
Perform 1 arm voodoo flossed at a time
Squat Snatch -
3x10 @35/25kg
Rest 1:00 after each set
The focus here is to move through cyclical reps at a smooth pace whilst keeping the heart rate down and breathing. One thing to note is the foot work and to not rush the rep at the top position. The next rep starts at the finish portion of the last rep...
B) Deload Snatches -
5x2 @60%
Rest as needed
C) Metcon:
3 rounds
12 deadlifts @85/60kg
20/16 calorie row
Rest 2:00
3 rounds
12 alternating DB snatch @22.5/15kg
8 C2B
15/12 calorie assault bike
Rest 2:00
3 rounds
12 single arm DB overhead squat @22.5/15kg
8 kipping ring Dips
Rest 2:00 in between each 3:00 round piece. We want the pacing throughout to be unbroken but also in a negative split format. Meaning - each round should get progressively faster. Understand your pace on the machines to allow this to happen and not get slower as you go.
Scaled sub
Deadlift - 70/50kg
C2B - pull up
DB - 15/10kg
Kipping ring dip - hand release push up
D) Accessory:
3 rounds for completion
400m run
18 GHDSU
E) BodyFix:
4 Rounds
1:00 barbell tricep smash swap arms each round (2 each)
:30 elevated box hip opener stretch each side
15 banded tricep push downs
Then -
Voodoo floss forearms
20 half push ups
20 elbow rotations
Perform 1 arm voodoo flossed at a time
WEDNESDAY
A) Deload Power Clean and Jerk -
3x2 @60%
3x1 @70%
Rest as needed between sets
B) metcon:
3RFT -
30 wall balls @9/6kg to a 10ft target
4 rope climbs, 15ft
Scaled
3RFT
30 wall balls
2 rope climbs, 15ft
C) Skill:
10:00 alt EMOM
Odd) 50 double unders
Even) 10m handstand walk
Scaled sub -
10:00 alt EMOM
Odd) 75 single unders
Even) 10m single arm overhead walking lunge
D) BodyFix:
Voodoo floss quads above knee :45 parallel squat hold + :45 air squats (both sides)
Then -
2 Rds
20 alternating plank position shoulder taps
7 single arm kettlebell windmills each side
5 tempo :3 single leg box descend pistol position
Swim session:
Warm up
100m Choice
100m Kick
50m Choice
50m Kick
Stretch
Skill/Drills
‘Dial it in’
8min AMPLAP for quality
in 25s
**Ripple – Drag fingertips lightly through surface of water on every recovery.
For least Reps
4 x 25m Subs
*Count strokes and take time for each length, add the two together for your score.
For Time
E2M for 4 Rounds
50m Free
Working Set
Primer
150m Closed Fist
For Time
20min Cap
800m Swim
Swimming Courtesy of Coach Carlin Peterson
3x2 @60%
3x1 @70%
Rest as needed between sets
B) metcon:
3RFT -
30 wall balls @9/6kg to a 10ft target
4 rope climbs, 15ft
Scaled
3RFT
30 wall balls
2 rope climbs, 15ft
C) Skill:
10:00 alt EMOM
Odd) 50 double unders
Even) 10m handstand walk
Scaled sub -
10:00 alt EMOM
Odd) 75 single unders
Even) 10m single arm overhead walking lunge
D) BodyFix:
Voodoo floss quads above knee :45 parallel squat hold + :45 air squats (both sides)
Then -
2 Rds
20 alternating plank position shoulder taps
7 single arm kettlebell windmills each side
5 tempo :3 single leg box descend pistol position
Swim session:
Warm up
100m Choice
100m Kick
50m Choice
50m Kick
Stretch
Skill/Drills
‘Dial it in’
8min AMPLAP for quality
in 25s
- 3 Count Reach
- Ripple
- Normal
**Ripple – Drag fingertips lightly through surface of water on every recovery.
For least Reps
4 x 25m Subs
*Count strokes and take time for each length, add the two together for your score.
For Time
E2M for 4 Rounds
50m Free
Working Set
Primer
150m Closed Fist
For Time
20min Cap
800m Swim
Swimming Courtesy of Coach Carlin Peterson
THURSDAY
A) Skill:
6 rounds alternating every :90
Rd 1,3,5
3-5 ring muscle ups
Rd 2,4,6
Bar muscle ups
Scaled Sub -
RD 1,3,5
5-10 pull ups
Rd 2,4,6
5-8 Elevated handstand push ups
B) Metcon:
FT -
5-7-9-7-5
Hang power clean
x2 hand release push ups
Barbell @60/40kg
Scaled
Scale load to 43/30kg
C) Grip + Hinge -
3 rounds
As fast as possible
10 TTB
15 kettlebell swings @32/24kg
Scaled sub -
3 RFT
10 hanging knee raises
15 kettlebell swings @24/16kg
D) Aerobic Flush:
12:00 alternating EMOM
1) 15/12 calorie row
2) 12/9 calorie assault bike
3) 12/9 calorie ski
4) 150m run
BodyFix:
4 Rounds
1:00 barbell hamstring smash 1 side per round (2 ea)
15 standing DB shoulder external rotation
3 perfect stretches each side YouTube it
10m walking toe touch
6 rounds alternating every :90
Rd 1,3,5
3-5 ring muscle ups
Rd 2,4,6
Bar muscle ups
Scaled Sub -
RD 1,3,5
5-10 pull ups
Rd 2,4,6
5-8 Elevated handstand push ups
B) Metcon:
FT -
5-7-9-7-5
Hang power clean
x2 hand release push ups
Barbell @60/40kg
Scaled
Scale load to 43/30kg
C) Grip + Hinge -
3 rounds
As fast as possible
10 TTB
15 kettlebell swings @32/24kg
Scaled sub -
3 RFT
10 hanging knee raises
15 kettlebell swings @24/16kg
D) Aerobic Flush:
12:00 alternating EMOM
1) 15/12 calorie row
2) 12/9 calorie assault bike
3) 12/9 calorie ski
4) 150m run
BodyFix:
4 Rounds
1:00 barbell hamstring smash 1 side per round (2 ea)
15 standing DB shoulder external rotation
3 perfect stretches each side YouTube it
10m walking toe touch
FRIDAY
Recovery day
45:00-60:00 walk + 30:00 mobility
45:00-60:00 walk + 30:00 mobility
