Programming Q3 – Cycle 2

I have posted the detailed programming for the second cycle. Here are a few notes:

  • This cycle is Kettlebell centric so you will probably have the opportunity to huck some iron.
  • Next Tuesday, the way the workout is written is slightly confusing because there isn’t much room on the spreadsheet. The strength portion is about 15 – 20 minutes of working up to a heavy triple on the front squat. Something like 3 x {50%, 60%, 70%, 80%, 85%} would be appropriate. Then de-load to about 50 – 60% and get ready for some fun! 8 reps of front squat, a rope climb and a 400 M sprint. No jogging please. If you can’t sprint for 400 M, sprint for a shorter distance. On the spreadsheet, you will see that this is a 20 minute workout but there are only 3 rounds. You will probably want to rest at least 4 minutes between rounds. This is a workout from Dan John’s Intervention, it’s called The Litvinov. Here are some articles that explain it in detail and here’s one with some variations for home. The burpee variation looks especially fun. 🙂
  • There are a couple of new exercises in the warm-up that we think you will like. We are borrowing them from Animal Flow.