Mobility + Warm-Up
Complete the following with nasal only breathing:
200 Meter Jog
Prone Plank Shoulder Circles x 10 reps each direction
Y’s, T’s, W’s x 5 reps each
300 Meter Jog
Alternating Lateral Lunge x 10 reps
Alternating Reverse Lunge with Twist x 10 reps
400 Meter Jog
Inchworm Walk + Scap Push-Up + Press Up x 3 reps
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 5 reps
Movement Prep
Three sets for quality of:
20 Second Ring Row Support
Rest 30 seconds
40 Seconds of Nose to Wall Handstand Hold
Rest 30 seconds
60 Second Prone Plank Hold
Rest 60 seconds
A.
Every 90 seconds, for 6 minutes (4 sets of):
Push Press x 4 reps @ 70-75% of 1RM Push Press
B.
Off-Season Bound:
Complete as many rounds as possible in 30 minutes at a conversational pace:
20 Calorie Assault / 18 Calorie Echo Bike
20 Dumbbell Single Arm Hang Clean & Jerk (10 per side)
40 Double-Unders (or 80 Single-Unders)
20 V-Ups
500 Meter Row
10 Burpees over the Erg
35-54: 50/35 lbs
55+: 35/20 lbs
Semi-Finals Bound:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 14-16/10-14 Calorie Echo or Assault Bike
Station 2: 10 Hang Clean and Jerks
Station 3: 12 Bar Facing Burpees
Station 4: 12 Toes to Bar
Station 5: 40 Double Unders
35-54: 105/75 lbs
55+: 85/55 lbs
C.
Three sets of:
Single Arm Kettlebell Front Rack Carry x 100 Ft Each Side
Rest as needed
Plank Hold x 60 seconds
Rest as needed
General Training Note:
Getting that upper body to be bullet proof! Make sure you complete push presses, not push jerks, today. That means the moment that barbell leaves your shoulders you should be locking out your legs, not allowing any knee bend. Off-season athletes head into a 30 minute amrap (yes, 30 minutes). This is meant to be done at a conversational (think zone 2) pace and the variety of stations can help you keep your heart rate in the proper zone. No need to sprint the transitions, use them to bring the HR down and to stay relaxed. Grab a friend to do this with and joke around throughout the 30 minutes. If you are training by yourself put some upbeat chill music on and just move.
Semi-Finals Bound: Another EMOM coming up. Stay ahead of the clock here. You should be picking a rep scheme that allows you to finish stations in less than 45 seconds when you’re fresh. As you fatigue those times will become a little slower.
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
A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps per side @ 3111
Rest 45 seconds
Copenhagen Hip Adduction Side Plank x 30 seconds per side
Rest 45 seconds
B.
Three sets, for times of:
20 GHD Sit-Ups
20 Alternating Pistols
Rest 90 seconds