Mobility
Banded Hamstring Floss x 45 seconds per side
Medball Squeeze Marches (alternating) x 60 seconds
Warm-Up
Two sets of:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 Seconds Bird Dogs
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
and finish with …
100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)
Hamstring Prehab
Two sets of:
Nordic Hamstring Curl x 3-6 reps
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest as needed
Single Leg Hip Bridge x 5 reps with a 3 second iso hold each rep
Rest as needed
A.
Four sets of:
Deadlift x 8 reps
Rest as needed
Start your first set around 70% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
B.
Gymnastics Volume Accumulation
For time:
6 Wall Walks
18 Wall Facing Handstand Marching
Rest 60 seconds
5 Wall Walks
15 Wall Facing Handstand Marching
Rest 60 seconds
4 Wall Walks
12 Wall Facing Handstand Marching
C.
35-54:
Every 4 minutes, for 12 minutes (3 sets) of:
15/10 Calorie Row
15 Thrusters (95/65 lbs)
12/8 Calorie Row
When the clock reaches 12:00…
Every 4 minutes, for 8 minutes (2 sets) of:
15/10 Calorie Row
15 Burpees Over Erg
12/8 Calorie Row
55+:
Every 4 minutes, for 12 minutes (3 sets) of:
12/8 Calorie Row
15 Thrusters (65/45 lbs)
12/8 Calorie Row
When the clock reaches 12:00…
Every 4 minutes, for 8 minutes (2 sets) of:
12/8 Calorie Row
15 Burpees Over Erg
12/8 Calorie Row
Athlete Notes:
There’s a lot of rowing on the menu today and the time windows are going to be tough but doable. The 35-54 age division starts with more calories on the first row (that is not a typo). You’ll want to start with a sprint start on the erg and and then ease into a few powerful strokes. The thrusters are Open weight and should be done unbroken. The second portion of todays session will naturally take a little longer because the burpees are slower than the thrusters, but we are still anticipating 45-60 seconds or so of rest if you push the pace hard. It’s only two sets so you might as well sprint them! 😉
If you aren’t familiar with the quick release technique on the erg then check out this video (you’ll want to be doing a quick release each time you get out of the erg)
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.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Ten sets of:
200 Meter Run @ 90% Effort
*100 meter recovery walk
Rest 1-2 minutes
*Jog/walk at a pace that allows you to get back to a point where you feel completely in control of your breathe.