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
A.
Static Handstand Hold
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 45 seconds
Followed by. . .
Take 3-5 minutes to practice freestanding handstand holds (please use a spotter for this).
B.
Every 90 seconds, for 9 minutes (6 sets):
(Clean & Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Set 3 = @ 70% of 1-RM Clean & Jerk
*Set 4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 80% of 1-RM Clean & Jerk
C.
Three sets of:
Bulgarian Split Squat x 6-8 reps @ 3011
Rest 45 seconds between legs; 90 seconds between sets
D.
Three sets of:
Barbell or Safety Bar Good Mornings x 8 reps @ 2311 tempo
Rest as needed
Box Step-Ups with Kettlebells x 8 reps per leg (20″ box)
Rest as needed
E.
Three sets of:
Banded Tricep Extension x 20 reps
Rest 30 seconds
Barbell Biceps Curls x 15 reps
Rest 90 seconds
General Training Notes:
You’ll get an opportunity today to work on a freestanding handstand hold. Please use a spotter for this. If you don’t have a spotter then accumulate 2-3 minutes in a box supported handstand hold or a nose to wall handstand hold.
No pause or slow pull with your clean and jerks today! Hopefully over the past few weeks you’ve learned a little about your pulling technique and what cue or drill helps best for you to execute your clean well. Put all that work to good use today with your clean & jerks. Focus on strong technique and making every rep look consistent across the six sets. Please film for me!
You’ll finish off the day with some more strength work by doing bulgarian split squats, followed by some hinging work and finishing with upper body banded strength accessory work. A true fully body hypertrophy training day! Get ready to breath hard tomorrow. 🙂
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.
Row
For times:
Row 3,000 meters
Rest 5 minutes
Row 3,000 meters