Strength Cycle: Week 1, Day 1 – Monday Sept 19 2016

Lower Body Warm-up:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90

Primary Work:
Warmups for the primary work should be the shortest, most efficient way to get to your working weight possible. Get the blood going with a light set or two, then progress through loading with sets of 3 or fewer reps.

Rest periods between sets should allow not only for enough recovery to feel recovered, but also to allow for the greatest amount of intensity, speed, and tension in the following sets. In other words, rest longer than what you think is necessary. 

A) Squat – 4×6 @ 80% – resting 3-5 minutes between sets. Belt/sleeves. Lifters if that’s how you roll
B) Deadlift – 2×6 @ 80% – Not TNG, reset after each rep. Resting 3-5 minutes between sets
C) TNG Stiff-legged Deadlift – 3×10-12 reps.
-Set 1 should be around 75% of B, and then can go up in small increments if                                 desired
-The “touch” shouldn’t be anything more than a light tap, otherwise it’s too                               heavy
-Preferably beltless
-For more posterior chain activation, pull the bar a bit further from the shins                              than your would in your regular deadlift
-Rest 2-3 minutes between sets

D) Reverse lunge – 3×10 reps each leg (perform all prescribed reps on one leg, then all reps on other. If you know you have a weaker leg, begin with that leg)
-Try to replicate the feeling of a squat here – weight over the middle of the                                    foot, lots of tension on the way down, explode on the way up
-Rest 2-3 minutes between sets
-We want lots of quad activation here, so use your lifting shoes if it helps 

E) Good Morning – 3×10
Lighter is better than heavier here. Practice keeping tension throughout                                   each rep, especially at the bottom

Secondary work – Aerobic Conditioning: This can also be done done immediately after Primary work, as a split session, or after tomorrow’s session if preferred. Remember this is low intensity maintenance work. If you’re the kind of person who just can’t help themselves, turn on some classical music, slow jams or some Kenny G and just relax in your aerobic zone 2 (RPE 6).

EMOM for 21 to 30 minutes – 30s of work/30s rest for each movement, staying in Zone 2 heart rate (70-80% MHR)
Minute 1: Burpees
Minute 2: DUBs
Minute 3: 1 full minute of Assault bike or skierg (can sub light kettlebell swings or air squats here, but go 30 seconds)

Advertisements

9 thoughts on “Strength Cycle: Week 1, Day 1 – Monday Sept 19 2016

  1. Lower body warm-up: Complete
    Back Squat: 305
    Deadlift (sumo): 315
    Lunges: 135,145,155 – I am dead
    Good morning: 95, 115, 95 <– I forgot how having a long torso makes these terrible

    Secondary aerobic work: complete, went 21 minutes to make sure I got a cooldown in. Subbed air squat because no airdyne

    Like

  2. Back squat: 170
    Deadlift: 195, disgusting
    Stiff legged deadlift: 145
    Lunges: 130 across (possibly could have increased)
    Good mornings: 65
    Aerobic-y stuffs: done.
    10 burpees/minute
    55 doubles
    250 erg

    Like

  3. Squats-185
    Deads- 235
    Stiff deads-165 (could barely hold globo gym bar for all the reps with no chalk, I’m lame)
    Lunges-90# (tried to keep form good on left leg prob coulda gone a bit heavier really)
    GM- 80

    Resting a full 3 minutes between sets was actually harder than it sounded.

    Aerobic-
    10 burpees each touch
    48-60 dubs
    Subbed pistols. 16 each round

    21 min total before the globo gym I was in kicked me out 🙈

    It’s now been an hour since I left and my legs are like wtf did you just do.

    Liked by 1 person

      1. Haha awesome!

        It was the only place I could get into after noon today and I don’t know what my schedule will be like tomorrow so had to get the gainz in when I knew I had time 💪🏽💪🏽

        Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s