Mobility + Activation
500 Meter Row @ easy pace
right into …
Band Distracted Pec Stretch x 60 seconds (right side)
Band Distracted Lat Stretch x 60 seconds (right side)
Repeat on left side
followed by …
10 Banded Face Pulls + 15 Second Face Pull Hold
10 Banded Straight Arm Press Downs (per arm)
Warm-Up
Dumbbell Complex (keep the weight light)
3 Windmills (right)
3 Push Press (right)
3 Overhead Squats with 2 second hold at bottom (right)
3 Windmills (left)
3 Push Press (left)
3 Overhead Squats with 2 second hold at bottom (left)
A.
“AGOQ Bound”
Perform one set @ 70-75% effort of:
40/30 Calories of Rowing
10 Wall Climbs (be strict with your reps)
“Off-Season Bound”
Perform one set @ 70-75% effort of:
40/30 Calories of Rowing
Rope Climb
35-54: 6 Rope Climbs
55+: 5 Rope Climbs
B.
Every 90 seconds, for 12 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 55-60%
Sets 4-6: 2 reps @ 60-70%
Sets 7-8: 1 rep @ 70-75%
C.
35-54:
Against a 60 second clock, perform as many reps as possible of:
5 Box Jumps (24/20″)
10 Thrusters (95/65 lbs)
Max Bar Facing Burpees in remaining time
Rest 60 seconds between sets and complete a total of FOUR sets
55+:
Against a 60 second clock, perform as many reps as possible of:
5 Box Jumps/Step-Ups (24/20″)
10 Thrusters (65/45 lbs)
Max Bar Facing Burpees in remaining time
Rest 60 seconds between sets and complete a total of FOUR sets
General Training Notes:
You’ll get warm and then get some rope climb volume in without a timer involved. Then some overhead work with push-pressing. You were able to push press last week after your split jerk progressions and this week you are building with your push-press volume and increased %. Please take some time to open up your t-spine and pecs if they feel tight.
You conditioning piece is fast and furious. Complete 5 box jumps (no rebounding) and then straight into thrusters (these should be unbroken). The moment you complete your thrusters you should drop the bar and get to the ground to start your burpees. Stay low and move quickly on your bar facing burpees since you will have a short period of time to get as many reps as possible. Try to stay as consistent as possible with your reps throughout the four sets.
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.
Gymnastic Session
Core Workout
Three sets of:
L-Sit Lifts on Box x 10 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 20 reps
Straddle Lifts on Box x 10reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 20 reps