Mobility + Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Frog Pump x 15 reps (weighted or unweighted)
Paloff Press x 10 reps + 30 second hold per side
Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
10 Bicep Curl + Press per arm (light)
10 Wide Stance Goblet Squats
A.
In 15 minutes, establish a 5-RM Back Squat
B.
35-54:
For time:
104 Wall Ball Shots (20/14 to 10/9′)
52 Chest to Bar Pull-Ups
55+:
For time:
104 Wall Ball Shots (20/10 to 9′)
52 Chin-over-theBar Pull-Ups
Scaling Options for Pull-Ups / Chest-to-Bar Pull-Ups (choose one of the following):
Jumping Pull-Ups / Chest-to-Bar Pull-Ups
Band Assisted Pull-Ups / Chest-to-Bar Pull-Ups
C.
Three sets of:
20-30 Banded Hip Extensions
30-60 Seconds of Banded Hip Extension Hold
Rest 1-2 minutes
D.
Accumulate 5 minutes in a Wall Sit
General Training Notes:
You are testing a 5-RM Back Squat today! You did 5 x 5 last week at a medium to heavy-ish load so start your first working set where you left off last week. From there, give yourself 3-4 more sets to build to your new 5-RM back squat.
Now that your hips are primed and ready to go you get to do 104 wall ball shots. Can you go unbroken? I know some of you can but is that the best strategy? Depends. If you are going to be gasping for air after the 104 then it probably isn’t the best strategy. However if you know that you will need to break up your pull-ups a lot then go for a big, possibly unbroken, set on your wall ball shots since you’ll be resting during your pull-ups. But my general suggestion would be to knock out a big chunk on your opening set (lets say 50 reps). A quick drop and shake out of the arms so you can do a good chunk on your next set (lets say 30 reps). Now you only have 24 reps left to go and heart rate shouldn’t be too jacked up since you had 2 quick rests. This workout comes down to your pull-up efficiency and how quickly you can work through the reps. Remember that breaking up your pull-ups isn’t a bad thing; just be disciplined to have your hands right back on the bar so you aren’t taking big breaks. The big breaks is what causes precious seconds to slip away.
Please post your strategy and how it worked out for you in the comments!
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.
Hypertrophy Session
A.
Three sets of:
Tempo Inverted Barbell Row x 5 reps @ 6211
(focus on the controlled 6-second lowering; raise your feet on a box if you can easily maintain rep and tempo prescription)
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
Rest 30-60 seconds
B.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds