Mobility, Activation & Warm-Up
Banded Hip Rotations x 8-10 reps per side
Groiner Stretch x 20-30 seconds per side
and then …
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)
Warm-Up Flow
Two sets of (nasal breathing only)
400 Meter Run
Hawaiian Squats x 5 reps per side (try to increase the range of motion each rep)
Empty Barbell Back Squats x 10 reps
A.
Max Trio
Max Bike Erg calories in 5 minutes
1-rep-max weighted pull-up in 3 minutes
1-rep-max front squat in 3 minutes
Athletes will have 5 minutes to bike for max calories. They then will have 3 minutes to establish a max weighted pull-up and then 3 minutes to complete a 1-rep-max front squat.
B.
Three sets of:
Single-Leg Step-Ups x 12 reps each leg
Rest 30 seconds
Side Plank Hip Bounces x 20 seconds + 10 second hold
Rest 30 seconds
*For the step-ups focus on driving thru the working leg and be controlled on the descent.
C.
Eight sets of:
20 Second Hollow Hold
10 second Rest
Athlete Notes:
You all get to try your hands at the Games event Max Trio today! If you don’t have a BikeErg then compltee on an assault or echo bike. Record your score as total calories + weighted pull-up + front squat.
Please take time to build to your opening 1-rm on your front squat prior to starting Max Trio.
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.
Skill Development Option
Strict Ring Muscle-Up Progressions –
One set of:
Strict Ring Muscle-Up Negatives x 3 reps (slow and controlled)
Rest as needed
and then …
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Banded Muscle-Up Transitions
x 2 reps
Interval 2 – Box Assisted Strict Ring Muscle-Up x 2 reps
Followed by. . .
Three sets of:
60 seconds Max Reps Band-Assisted or Unassisted Strict Ring Muscle-Ups
Rest 2 minutes