Mobility, Activation & Warm-Up
Spend 2 minutes at the bottom of your squat and get comfortable!
Crossover Symmetry (10-12 reps each)
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 DrillĀ
finish with …
Kettlebell Windmill in a Lunge Position x 5-10 reps per side
A.
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 ā Wall Facing Handstand Marching x 30 reps
Interval 2 ā Kick-Up to Handstand on Wall (with hands turned out) x 10 reps
followed by …
Every 3 minutes, for 9 minutes, complete (3 sets):
40 Double-Unders
60 Seconds Max Distance Handstand Walk*
*You can come down as often as you need
If you can not Handstand Walk then complete the following ā¦
Every 3 minutes, for 9 minutes, complete (3 sets):
40 Double-Unders
60 Seconds Max Wall Climbs
Scale the double-unders to a rep scheme that allows you to be done with that movement in 60 seconds or less or complete with single-unders.
B.
Build to today’s 1-RM Tempo Back Squat @ 32X1
Followed by…
One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)
C.
Zone 2 Training (please read this article to learn more about Zone 2 training)
As many rounds and reps as possible in 30 minutes:
800 Meter Run
1000 Meter Row or 2000 Meter Bike Erg
30 Calories of Assault Bike or Ski Erg
100-Ft Farmers Carry (35-54: 70/50 lbs; 55+: 50/35 lbs)
Please keep your heartrate at 65-70% of your Max HR. Compare to August 20, 2021 and note how your pacing felt
Athlete Notes:
Today is your last day of dedicated Zone 2 training! We are really excited to see how you guys feel retesting a Zone 2 session! Make a note of how easy/difficult it is to maintain your 60-70% heartrate and compare it to the first week we did Zone 2 training – has it become easier to regulate your heartrate? Are you able to bring your heartrate down quicker than you could a few weeks ago? Do you feel more confident in regulating your pacing? Please give us your thoughts on how Zone 2 training went for you!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Dumbbell Bench Press x 5 reps @ 21X1
Rest 20 seconds
Tempo Push-Ups x 10 reps @ 1111
Rest 20 seconds
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2-3 minutes
B.
Four rounds for quality and muscle activation of:
60-Second Banded Monster Walk
10 Bent-Over Barbell Rows @ 1111
100-Foot Single-Arm Overhead Carry (each arm)
C.
Complete as many rounds as possible in 8 minutes for quality and muscle activation:
15 Dumbbell Push Presses
30 Frog Pumps
(focus on maximal contraction of your glutes during each 2-second hold at the top)