Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 60 seconds per side
and then …
x 2-3 minutes depending on how tight you feel
followed by …
Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate
and finish with …
15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)
A.
Deadlift
Set 1: 18 Reps @ 50-55%
Rest 2:30
Set 2: 15 Reps @ 60-65%
Rest 2 minutes
Set 3: 10 Reps @ 70-75%
B.
Handstand Walk Drills
One set of:
Wall Slides x 15 reps @ 2020
Every minute, on the minute, for 4 minutes (4 sets):
Interval 1 – Back-to-Wall Donkey Kicks x 5-6 reps
Interval 2 – Kick to Handstand Practice (freestanding)
and then …
Spend 2 minutes building reps for Handstand Marching (freestanding or box assisted)
C.
35-49:
Against a 2:30 clock, perform the following…
12/10 Calorie Row
20 GHD Sit Ups
Max Distance Handstand Walk
Rest 90 seconds between sets and repeat for a total of FOUR sets.
50-54:
Against a 2:30 clock, perform the following…
12/10 Calorie Row
15 GHD Sit Ups
Max Distance Handstand Walk
Rest 90 seconds between sets and repeat for a total of FOUR sets.
55+:
Against a 2:30 clock, perform the following…
12/10 Calorie Row
15 Toes-to-Bar
Max Distance Handstand Walk OR Wall Walks
Rest 90 seconds between sets and repeat for a total of FOUR sets.
Scaling Options for Handstand Walk:
Wall Walks
D.
Three sets of:
8 Tempo Glute Ham Raises @ 31X1
Rest 30 seconds
8 Right Leg Bulgarian Split Squats
Rest 15 seconds
8 Left Leg Bulgarian Split Squats
Rest 90 seconds
You can choose to do the BSS unloaded or loaded with whatever position you’d like (farmers carry, front rack, goblet)
Athlete Notes:
We are doing some intervals today that will tax your midline and then force you to stabilize while walking on your hands. We are looking to get a total max distance across these intervals so pace your efforts to ensure consistency. If you are someone who struggles with handstand walking then take the row at a medium pace, take a quick break during the GHD sit-ups and then get composed before you kick up onto your hands for your handstand walk. Give yourself one cue to focus on for your handstand walks and stay focused on that one cue.
If you are someone who is a strong handstand walker then push the pace on your row, stay quick on your sit-ups and quickly transition to your handstand walking. Take a quick breathe and then kick up to start your handstand walks. Push yourself outside of your comfort level and kick up as quickly as possible for your handstand walks.
Please substitute with wall walks if you don’t have handstand walks or give yourself 2 attempts at your handstand walks then move into wall walks.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
Three rounds of:
6 Minute C2 Bike @ 80-90 RPMs
2 minute recovery pace
3 Minute C2 Bike @ 90-100 RPMs
1 minute recovery pace
**Adjust your damper setting to low so that you can hit the high RPMs
Semi-Finals Track
35-49
Rest
Semi-Finals Track
50+:
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + Power Snatch + Power Snatch @ 55-60% of 1-RM Snatch
B.
Take 5-10 minutes to build to 85% of your 1-RM Snatch
C.
Complete as many repetitions as possible in 10 minutes of:
10 Snatches @ Weight 1
Rest 60 seconds
10 Snatches @ Weight 2
Rest 60 seconds
10 Snatches @ Weight 3
Rest 60 seconds
Max-Rep Snatches in time remaining @ Weight 4
50-59:
95/55 lbs; 115/75 lbs; 135/85 lbs; 155/105 lbs
60+:
75/45 lbs; 85/55 lbs; 95/65 lbs; 105/75 lbs
D.
Three sets of:
8 Tempo Glute Ham Raises @ 31X1
Rest 30 seconds
8 Right Leg Bulgarian Split Squats
Rest 15 seconds
8 Left Leg Bulgarian Split Squats
Rest 90 seconds
You can choose to do the BSS unloaded or loaded with whatever position you’d like (farmers carry, front rack, goblet)