Alright, so, we got a little hot in the last training cycle. When that happens, it just means you have to start removing nice to haves and keep what’s more important. For me, that’s the Outlaw 100 training first, pullup world record second, and then strength maintenance third.
Which means, time to scale down overall training volume to make way for running. It’s not a complete overhaul, but you’ll notice.
This period is all about endurance base building, ironically, the first day has no running, (we did just have our first long run day on Saturday).
Base Building Training Cycle – Microcycle 1 – Monday
Squat 1 x 3 @ 90% 1RM
Squat 1 x 8 @ 75% 1RM
Squat 1 x 5 @ 80% 1RM
Weighted Pullup FSAP for 70 reps @ 75% 1 RM
Lever/Planche 3 x 5 Slow Negatives
For the first set, if you felt good last week, go up 10lbs. If not, keep the same weight. For the following sets, add 10 lbs if you felt good for both last week and the set before. Otherwise, stay.
We are adding in a lot of running, so if you are not consistently going up in weight, it’s ok. You have to think about this from an overall picture.
With the extra running, even if your weights stay the same squatting your overall volume is still going up, so, no worries.
For the gymnastics, go straight into the planche, holding each negative as long as possible.