Our new strength cycle starts Monday, January 3rd!
In the meantime, I want to introduce you all to some different kinds of training. What we are doing this week is influenced by Marcus Filly‘s approach of Functional Bodybuilding. My best advice is to start lighter than you think you should. The goal for Tuesday, Wednesday, Friday, and Saturday is to get a good sweat going, move with great technique and intention, and try new things.
I’ll be asking you all week what you guys think, what you do and don’t like, and any other feedback you have for me. If I don’t get a chance to see you, please reach out to me on Facebook or Instagram.
-Coach Blaze
MONDAY
WEIGHTLIFTING
[PSN + OHSQ + SN (2 second pause in bottom of SN)]
5×1 at light to moderate weight – build on last week – on a 2:00 INT
CONDITIONING (training)
5 Rds, 1 every 3:00
20 Alt DBSN (50/35 lbs)
15 UB WB
5 Strict Pull Ups
*goal: at least 30 seconds rest every round; compare to 4/7/21
TUESDAY
UPPER BODY
4 Rds:
8 BN (3 sec down, 1 sec pause at chest, fast up, no pause at top)
10 Laying DB Flye (slow and controlled up and down)
:30 Jump Rope (DU or SU)
1:30-2:00 Rest
-3:00 Rest / transition-
4 Rds:
8 Seated SA DB Arnold PR e/s (slower down, faster up)
10 supinated band pull aparts (slow and controlled in and out, pause with hands out)
:30 Jump Rope
1:30-2:00 Rest
Finisher: 30 SA DB Rows e/s – slow and controlled – break as needed
WEDNESDAY
LOWER BODY (and more biceps because—biceps)
4 Rds:
15/12 Cal Row
8 RDLs (3 sec down, 1 sec pause off floor, steady up, no pause at top)
10 DB Twist Curl e/s (control down, pinkies in and squeeze at top)
1:30-2:00 Rest
-3:00 Rest / transition-
4 Rds:
15/12 Cal Row
8 Hip Thrust (3 sec down, no pause, fast up, 3 sec pause at top)
10 SA, SL Farmers Carry Calf Raises e/s (3 sec down, no pause at bottom, fast up, 3 sec pause at top)
1:30-2:00 Rest
Finisher: 40 close grip straight Barbell Curls – slow and controlled – break as needed
THURSDAY
WEIGHTLIFTING
[HGPCN + HGCN + JK]
5×1 at light to moderate weight – can build – on a 2:30 INT
CONDITIONING (practice)
EMOM for 24 min:
min 1) 8-12 American KBS (55/35 lbs)
min 2) 30-60 DU
min 3) 6-10 TTB
min 4) Rest
*goal: at least 15 seconds rest each round; can go up in reps but not back
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
FRIDAY
LOWER BODY
4 Rds:
8 BKSQ (3 sec down, 1 sec pause at bottom, fast up, no pause at top)
10 SA B Stance DB RDL e/s (3 sec down, 1 sec pause at bottom, steady up, no pause at top)
12 Hollow Body Crunches
1:30-2:00 Rest
-3:00 Rest / transition-
4 Rds:
8 GM (3 sec down, 1 sec pause at bottom, steady up, no pause at top)
10 Alt DB Fr Rack Lunges (steady down, steady up)
12 Hollow Body Crunches
1:30-2:00 Rest
Finisher: 1-10 Band Abduction Walk e/s – break as needed
SATURDAY
UPPDER BODY
4 Rds:
15/12 Cal Row
8 PR (3 sec down, no pause at bottom, fast up, 1 sec pause at top)
10 V Bar/Band Pulldown (3 sec up, 1 sec pause at bottom, steady down, 1 sec pause bottom)
1:30-2:00 Rest
-3:00 Rest / transition-
4 Rds:
15/12 Cal Row
8 Pendlay Row (3 sec down, 1 sec pause on ground, fast up, 1 sec pause at top)
10 Half Kneeling SA DB PR (3 sec down, 1 sec pause at bottom, fast up, 1 sec pause at top)
1:30-2:00 Rest
Finisher: 40 Iron Cross – slow and controlled – break as needed
