Mobility + Prehab
5 Minutes Nasal Breathing Only Walk or Jog
Band Assisted Hip Flexor Stretch x 45 seconds
Band Assisted Perfect Stretch x 45 seconds
Switch sides
followed by …
One-Two sets of:
Right Leg Banded Clam Shells x 6 reps + 10 second iso hold
Right Leg Banded Leg Raises x 6 reps + 10 second iso hold
Left Leg Banded Clam Shells x 6 reps + 10 second iso hold
Left Leg Banded Leg Raises x 6 reps + 10 second iso hold
90/90 Hip Rotations x 10 reps
Rest as needed
Warm-Up
60 Seconds Assault/Echo @ easy pace
20 seconds PVC Pipe Rack Stretch per side
45 Seconds Assault/Echo @ medium pace
5 Deep Squat Progressions
30 Seconds Assault/Echo @ hard pace
10 Barbell Only Front Squats
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)
C.
Complete as many rounds and reps as possible in 9 minutes of:
20 Calorie Ski-Erg or Row
15 Toes-to-Bar
10 Deadlifts
35-54: 185/135 lbs
55+: 155/105 lbs
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Athlete Notes:
Short time domain for todays conditioning! Just a quick, breezy AMRAP. 🙂 That being said … there is some strategy we’d like you to implement as you attack this workout.
The SkiErg. I’d love for as many of you as possible to utilize the SkiErg in today’s session. If you don’t have access to one then you can row but I love the combination of the ski-erg with the other two movements. For your set up, try bringing your feet to the back of the podium so your back heels are on the end of the platform. From here, reach up until you feel tension, then drive the chest down (like a vertical crunch) and finish the stroke by driving your elbows down and extending the triceps. Play around with this type of stroke versus a long, big reach to the top of the Ski Erg. Damper can be set between 4-6, depending on your preference. Video a set on the ski erg and upload for feedback! The SkiErg will get your heart pumping so transition smoothly to the toes-to-bar. Keep your head neutral during these and try to calm your breathing as you knock out your reps. If you loose rhythm, come down! Smooth is fast on these.
Then your deadlifts are a sneaky weight. They aren’t super heavy so many of you can do the first round or two unbroken. As your grip tires you may need to break these up but go by feel. If you can do them unbroken but then you are winded/slow to get to the SkiErg then try doing 6/4 and see if you can get to the SkiErg and start up on your calories. This will take the longest time in the workout so you want energy and focus to go here.
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.
Strongman Conditioning
Every 3 minutes, for 18 minutes (6 sets of):
6-8 Gymnastics Movement of your choice (pull-ups, muscle-ups, hspu)
8 Sandbag to Shoulder (heavy)
Bike at a Zone 2 Pace the remainder of the interval.
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