Mobility, Activation & Warm-Up Flow
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
2 minutes of Dynamic Wrist Stretch and Mashing
“Warm-Up Flow”
Two sets of:
10 Calorie Assault/Echo Bike
Duck Walk x 25′
5 Deep Squat Progressions
A.
Clean Positional Work
Every 60 seconds, for 3 minutes (3 sets) of:
Tall Clean x 2 reps
Keep the weight LIGHT and focus on pulling under the bar as fast as possible
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean Lift-Off + Clean @ 65-75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets) of:
Clean @ 80+%
B.
Strict Handstand Push-Up Prep
Three sets of:
Piked Wall Handstand Hold x 20 seconds
Rest 40 seconds
and then …
Five sets of:
1 Kick up to Handstand on Wall
*Use this time to find the correct position for your hands to go and chalk up your hand placement.
C.
35-49:
Six sets for times of:
15/10 Calorie Ski Erg OR Row
8 Strict Handstand Push-Ups
5 Hang Power Cleans (135/95 lbs)
Rest 45 seconds between sets
50-54:
Six sets for times of:
15/10 Calorie Ski Erg OR Row
6 Strict Handstand Push-Ups
5 Hang Power Cleans (105/75 lbs)
Rest 45 seconds between sets
55+:
Six sets for times of:
12/8 Calorie Ski Erg OR Row
8 Strict Handstand Push-Ups to 5″ riser
4 Hang Power Cleans (95/65 lbs)
Rest 45 seconds between sets
Scaling options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press
D.
Glute Blast
Three sets of:
Feet Elevated Glute Bridges x 30 reps
Rest 60 seconds
10-12 Hip Extensions
Rest 60 seconds
Athlete Notes:
Grip and rip today. These are going to test how quickly you can sprint, catch your breath, and repeat the effort. You are getting some great volume with your sHSPU! If you are worried that you won’t be able to sustain the intensity each set with the sHSPU volume then feel free to scale once you hit failure on your sHSPU OR adjust the reps. The intention of todays session is to keep intensity high on each set and relatively consistent times. If you find that you are dropping off significantly then adjust the sHSPU by, for example, doing 3 sHSPU + 5 Feet elevated HSPU. The goal is to work the full range of motion of the sHSPU and keep your heart rate up!
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.
Rowing Endurance Option
For time:
5000 Meter Row