Mobility, Activation & Warm-Up
Hip Flexor Stretch x 60 seconds per side
Squat Rocks x 60 seconds
One set of:
Assault Bike x 60 seconds nasal breathing only @ 70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to learn how to use your breathing to ramp up and ramp down your intensity. Incorporating nasal breathing can increase your CO2 tolerance, which contributes to higher aerobic endurance and increased VO2 max. Check out “10 Things You Should Know About Breathing” to learn about the benefits of breathwork.
A.
Take 5-10 minutes to build to your 70% and then …
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
then…..
Two sets of:
Back Squat x 15 reps 30-40% @ 4010 Tempo
Rest 2 minutes between sets
B.
Zone 2 Training
Every 10 minutes, for 30 minutes, complete:
1000 Meter Row or 2000 Meter BikeErg
50′ Farmers Carry (weight up to the athlete)
400 Meter Run or 300 Meter Assault Runner
C.
Three sets of:
8-10 Back Rack Reverse Lunges (right)
Rest 15 seconds
8-10 Back Rack Reverse Lunges (left)
Rest 30 seconds
30-45 Second Face Up GHD Hold OR Hollow Hold
Rest 30 seconds
Please use a load that allows your knee to lightly ‘kiss’ the ground versus crash into it
Athlete Notes: We are moving into our regular back squat progressions this week! You’ve been on tempo squat progressions and so now you move into regular back squat progressions with a tempo finisher. If you are unfamiliar with tempo training then check out this article.
Then it is Zone 2 Fridays! After a few weeks you should be getting the hang of pacing and breathing to keep your heart rate in Zone 2. If every 10 minutes is too fast for you to maintain 60-70% of max heart rate then go every 12 minutes for 36 minutes. Your pace should be conversational so grab a friend and have them join you for the session! If you are new to Zone 2 training then check out this article here.
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.
Skill Development Option
Bar Muscle Up Skill Development:
Every 10 seconds, for 60 seconds (6 sets) of:
Swinging Knees-To-Bar x 1 rep
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Stem Riser x 5 reps
Interval 2 – Air Chair Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 20 reps (and you must smile while doing these)
Interval 2 – Jumping Bar Muscle-Ups x 3 reps
OPTIONAL
Two to three sets of:
1-6 Bar Muscle Ups