Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
30 seconds Thoracic Twists
Warm-Up
Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Ring Scap Pull-Ups x 5 reps
Ring Swings x 5 reps
Shoulder Prehab
One-Two sets of:
20-30 Seconds Iso Hold (placement your choice)
Prone Incline Y’s, T’s, W’s
Plank Ring Circles x 10 seconds per arm
A.
“Age Group Bound”
Rotate through the following:
Two sets of:
2 Rope Climbs
5 Bench Press
2 Rope Climbs
5 Bench Press
35-54: 155/115 lbs
55+: 115/85 lbs
“Off-Season Bound”
Rotate through the following for a total of four rounds at increasing intensity:
1-4 Ring Muscle-Ups or Ring-Dips
1 Shuttle Run
1-4 Strict Handstand Push-Ups (55+: 3″ riser)*
1 Shuttle Run
*Feel free to add a deficit if you’d like
Shuttle Run = 25′ down and back
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat
Sets 1-3 @ 60-65% of 1-RM Clean
Sets 4-6 @ 70%
Sets 7-8 @ 75%
C.
“AGOQ Bound”
Four sets of:
6 Dumbbell Snatches (Arm 1)
6 Overhead Walking Lunge Steps (Arm 1)
6 Dumbbell Snatches (Arm 2)
6 Overhead Walking Lunge Steps (Arm 1)
20 Crossovers
Rest 2-3 minutes between sets:
35-54: 70/50 lbs
55+: 50/35 lbs
“Off Season Bound”
Four sets of:
6 Dumbbell Snatches (Arm 1)
6 Overhead Walking Lunge Steps (Arm 1)
6 Dumbbell Snatches (Arm 2)
6 Overhead Walking Lunge Steps (Arm 1)
30 Double-Unders
Rest 2-3 minutes between sets:
35-54: 50/35 lbs
55+: 35/20 lbs
General Training Notes:
The RMU + sHSPU + Shuttle Run is not timed. Move through this with intent and focus on efficient form or work in your favorite ring muscle-up / shspu drills to get some touches on the movement.
We are keeping your % moderate today on your power clean + front squat (you are welcome everyone; no pause front squats this week).
Then some heavy dumbbells and crossovers in todays conditioning for the AGOQ bound athletes. Please stay safe with these intervals. I want you working with the heavy dumbbells and practicing your db overhead lunge while slightly fatigued. Get that dumbbell securely stacked over the shoulder and, if you need a little more balance, try slightly looking up so the dumbbell stays in your peripheral vision. More crossover practice today while under fatigue. You should be feeling a little more confident with your chest / torso position in relation to where your arms since we’ve been practicing these. Remember that fast crossovers with high risk of missing is not as desirable as calm and controlled crossovers with low risk of missing.
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.
If you are planning on hitting some AGOQ events on Thursday then this is your last training day. Please take tomorrow off as a rest day.
Row
Three sets of:
1500 Meter Row*
*First 700 meters at 2k pace
*Next 500 meters at 5k pace
*Final 300 meters at SPRINT pace
Rest 2-3 minutes between sets