Mobility + Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Hip Flexor Stretch x 60 seconds per side
and then …
3 Minutes of Banded Marching
Glute Activation Series
One-Two sets of:
Banded Clam Shells x 8 reps + 10 second iso hold per side
Banded Fire Hydrants x 8 reps + 10 second iso hold per side
Banded Straight Leg Lifts x 8 reps + 10 second iso hold per side
Banded Squats x 5 reps @ 3211
and then …
Warm up your Front Rack Position
A.
Every 3 minutes, for 12 minutes (4 sets of):
75-78% Front Squat x 3-4 reps (no pause)
B.
Every 2 minutes, for 6 minutes (3 sets ) of:
Hang Clean + Clean @ 70% of 1-RM Clean
followed by…
Every 2 minutes, for 6 minutes (3 sets ) of:
2 Cleans @ 75% of 1-RM Clean
Followed by…
Every 2 minutes, for 6 minutes (3 sets ) of:
Clean @ 80% of 1-RM Clean
C.
Three rounds for time of:
21 Calorie Row
15 Toes-to-Bar
9 Tall Box Jumps
35-54: 30/24″
55+: 24/20″; step-ups not allowed
Scaling options for toes-to-bar:
V-Ups
Hanging Knees to Chest
Hanging Knees to Elbows
General Training Notes:
No pause front squats today! You are starting your working sets at the weight you finished with the last time we squatted but thankfully no pause! Lower with control but utilize that stretch reflex out of the bottom. If you are feeling good then you can build to 80% for your final set.
Next up is 9 sets of cleans. You’ll start with a hang clean + clean complex. Make note of your start position in your hang clean so that you can focus on hitting that position when you do your full clean. Do a few warm-up sets to build to 65% and then start the clock for your first set at 70%. We are sticking to 80% for your final 3 sets.
Onto a 21-15-9 rep count for the workout. You’ll do 21 calories on the Erg, 15 toes-to-bar and 9 tall box jumps three times. This is a relatively fast workout; the only place where you need to be a bit patient is on the tall box jumps. You are not to rebound on these, just jump and then step down. For the 55+ make these regular box jumps (no step-ups). With that being said; if at any point you feel like the tall box jump is unsafe then please stop and go to step ups. Who can complete this workout sub 9:00?
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
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 1,000 Meters or BikeErg 2,000 Meters