The End of a Cycle
There are two full weeks (after this one) remaining in this cycle. Next week is Recovery Week, and the week after that is Retest Week. These are two very important weeks of our cycle.
The Recovery Week (Apr 6 – Apr 10) occurs every 4th week of training during the 12 weeks that are between the Test and Retest Weeks. This week allows you to recover from the work done previously and prepare for what’s ahead (Retest Week in this case). There are still Competition and Mental Toughness Days during Recovery Week, so it’s the Practice Days where you can see the recovery. Each Practice Day during Recovery Week will have you moving at a lower intensity than what you are used to on Practice Days, so you can expect to see most Recovery Days keep you to about 70% intensity at the most. Loads will also be lighter – typically less than 50% of 1RM. The idea is to be able to recover while still moving…active recovery. Keep this in mind, next week. You will be responsible to maintain awareness about your intensity, pace, number of rounds, number of reps, etc during Recovery Week, so you can truly recover.
Retest Week (Apr 13 – Apr 17) occurs right after Recovery Week. This is not a coincidence. Dial it back during Recovery Week, so you can go hard during Retest Week. This is a week to push yourself and truly test where you are at. It will be demanding physically, mentally, and emotionally. If you were here during Test Week (Jan 12 – Jan 16), then make sure to come in on the same days of the week during Retest Week, so you can test the same workouts. The context is Competition all week, but remember you are ultimately competing against your past self.
So, let’s look forward to the next two weeks. In the meantime, can you solve this riddle inspired by Cannon?
A ladder hangs over the side of a ship anchored in a port. The bottom rung touches the water. The distance between rungs is 20 cm and the length of the ladder is 180 cm. The tide is rising at the rate of 15 cm each hour.
When will the water reach the seventh rung from the top?
200m MB run
8 MB sit to stands (20/14)
16 MB burpees
32 MB Russian twists
And Coming Friday
Toes to bar
B) Double under skill practice
-Identify 1 area to improve or challenge to meet. Implement in Part C
C) 4 RFQ
1min Double unders
**5 Burpee penalty each time point of improvement is missed or challenge is not met**