Hey Fam,
Last week we started to transition out of an endurance cycle during which a minimum of two longer conditioning sessions per week were programmed. Hopefully these past 10 weeks have taught you the importance of pacing and sustained power output as well as helped to increase your oxidative (endurance) base and capacity. Also, it was very encouraging to see that many of you were still able to maintain and surpass old strength numbers while increasing gymnastic capacity during this cycle. This is the type of balance that we strive to create and maintain at BFA.

Last week we started to transition into our first true strength cycle of the year in order to continue to build the foundation upon which all that we do is based. Look for more squatting and olympic work as well as accessory work presented in an undulating manner so that we can stay away from accommodation during the next 6 weeks with a testing week during week 7.

Thanks for all you do – you are all appreciated.

PreClass:
a. Lax Ball IT/ Glute/ Shoulders
b. Banded Ham/ Hip
Core Temp
a. Skip Series: Fwd/ Bwd/ Lateral Shuffle
Dynamic Flex
a. Spider Man Lunge
b. Half Kneeling Banded Ankle (with KB) or Half Kneeling Wall Touch (knee to wall)
c. Kneeling Thoracic Rotations
d. Inverted Toe Touch Fwd/Bwd
Activation: 2 rounds
a. Single Leg Glute Bridge w/ Knee Hug x8 E
b. Alternating Superman (right arm/ left leg and vice versa) x 10E
c. Goblet Squat x 10

Strength:
1. Front Squat:
5@50%, 5@60%, 5@70%, 3@80% (every 90 seconds)
2@85%, 1@90%, 3 attempts at record for the day (every 2:00)

2. DB Walking Lunge: 3 x 8 Rest 1:00

MetCon: 3 Rounds for Time
– 250m Row
– 200m Run

Accessory:
– Banded KBS 100 Reps 44/26

Recovery:
– Lizard Stretch
– Half Split (runners stretch)
– Frog Stretch