Activation, Mobility & Warm-Up
400 Meter Run @ easy pace (try adding in some breath holds every 100 meters)
Banded Hip Flexor Stretch x 60 seconds per side
Psoas Floss x 60 seconds per side
Two sets of:
5 Deep Squat Progressions
5 Kang Squats with Medicine Ball
20 Second Static Hang on Pull-Up Bar
3 Kick to Handstand (focus on consistently placing your hands down in the same spot)
A.
Back Squat Set 1 – 5 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 (optional) – 1 rep @ 95% Rest 2 minutes between sets
B.
7 x 7 x 7 || Complex
Four sets of:
7 Stiff-Legged Deadlifts @ 30X1
7 Hang Power Cleans @ 11X1
7 Front Squats @ 30X1
Rest 2 minutes
C.
Three sets of:
Single-Leg Press x 10 reps per leg
Rest 45 seconds
Banded Face Pulls x 12-15 reps
Rest 45 seconds
*If you are unable to do this exercise, then perform the following:
Single-Leg Hip Bridges x 10 reps per leg
Athlete Notes:
For those of you who want to stay on the back squat cycle then you can work up to a heavy single today. For those of you who need a break no worries – skip the heavy load (or just work up to what feels good) and we will be squatting next week. Have fun with the complex. You can use either dumbbells or a barbell for this complex. Adjust load as needed between sets to ensure that the complex is appropriately challenging.
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.
Mixed Modal Conditioning Option
Every 3 minutes, for 18 minutes (6 sets) for times:
12/9 Calorie Row
9 Dumbbell Box Step Ups
6 Burpees Over the Erg
35-54: 50/35 lbs to 24″/20″
55+: 35/20 lbs to 24/20″