Extra Work, Week of 8/18/14

Here is the extra work for the week of 8/18/14. You will notice that we’ve added two more elements this week: double unders and rope climbs. You all already see double unders pop up “on the reg” (isn’t that how the cool kids say it?), but rope climbs haven’t for a while. That will change…very soon. So get to practicin’
 
Endurance Focus : Week 3 of 12
Day 1- 

10-12 x 200m w/ 90s rest (decide on # of intervals based on keeping times consistent and how your legs feel)

Day 2 – 

4-5 x 800m w/ 2:30 rest

Day 3 –

5 mile run @ last weeks 5K pace (this would be the 85% pace)
 
Strength Focus : Week 5 of 10

Day 1 (Thursday) –

Front/Back Squat – 6 x 3/6 @ 85% 1RM Front Squat, rest 90s (please take note of the decreased rest time)

Day 2 –

Front/Back Squat – 6×3/6 @ 94% of Day 1 (remember, this will be 94% of the 85% you do on Thursday)

 
Pull-Up Focus : Yes, this looks identical to the last two weeks. It’s supposed to.
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
 

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