Mobility
Front Rack PVC Pipe Stretch x 45-60 seconds per side
Hawaiian Squats x 5 reps per side
Activation
Two sets of:
Banded Clam Shells x 10 reps per side
Banded Fire Hydrants x 10 reps per side
90/90 Hip Rotations x 45 seconds
Warm-Up
Three sets of:
2 Minutes Easy Pace BikeErg / Assault Bike / Echo Bike
Over/Under Barbell x 10 reps (5 each direction)
A.
Four sets of:
Front Squat x 2 reps @ 85%
Rest as needed
B.
Built to Today’s Heavy Power or Split Jerk
Followed by…
Three sets of:
Power or Split Jerk x 3-4 reps @ 80% of Today’s Heavy
Rest as needed
*If possible, use jerk blocks for the 3-4 reps
C.
Two sets of:
1000 Meter Row
30 Dumbbell Push Press
500 Meter Row
50-Foot Overhead Dumbbell Lunge
Rest 3 minutes
35-54: 50/35 lbs
55+: 35/20 lbs
Athlete Notes:
Sneaking in some rowing intervals with some dumbbell movements. The first 1k row should be around what your 2-3k pace would look like. Aim for 1-2 sets on the dumbbell push press but if you have strong shoulders it’s time to show them and go unbroken. Make sure you really utilize your legs and explode those dumbbells off your shoulders. The second row, 500 meters, should be slightly faster, about :02-:05/500m, than your first 1k. As soon as you finish it, grab those dumbbells and get comfortable overhead. Make sure your t-spine is warm and ready to go because you’re going to need it for those overhead lunges. Set up a 25′ path so you turn around at the 25′ mark. We want to make overhead lunges a strength for you all so be prepared to see more of this. Aim for consistent splits on the second set!
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.
A.
Mixed Modal Short
Handstand Walk Progressions
Spend 2-3 minutes accumulating reps of Freestanding Handstand Marching
and then …
Accumulate as many feet as possible in 4 minutes of:
Handstand Walk
No need to go crazy here, just accumulate feet in 4 minutes. If you are still learning then use the 4 minutes to practice attempts for your handstand walks OR accumulate as many reps as possible of Wall Walks in 4 minutes.
B.
Three rounds for completion of:
20/15 Calorie Concept 2 Bike Erg (Damper 10 Standing)
50 Foot Hand Over Hand Rope Pull (7/10 effort)
100 Foot Sled Push (6/10 effort)
*If performing this with a group of people, waterfall style each movement and do not rotate until everyone has finished their station.