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 Dead Hang from Pull-Up Bar
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 4-5 reps @ 70-75% of 1RM Push Press
B.
Every 2 minutes, for 30 minutes (5 sets) of:
Station 1 = 400 Meter Row or 300 Meter Run or 400 Meter Ski
Station 2 = 20/15 Calorie Assault Bike + Max Reps Burpee Dumbbell Deadlifts
Station 3 = 100 Foot Sandbag Carry
35-54: 50/35 lbs; 125-100 lbs sandbag/100-75 lbs sandbag
55+: 350/20 lbs; 100-75 lbs sandbag/75-50 lbs sandbag
Your score will be the total number of burpee dumbbell deadlifts completed
C.
Three sets of:
GHD Hip Extensions x 15 reps
Rest 45 seconds
Ab-Wheel Roll-Outs x 12-15 reps
Rest 45 seconds
General Training Notes:
We are lowering the push press % this week but increasing the reps. Focus on really driving the bar off the shoulders and having a little speed as you bring the bar down, receiving it in your already loaded dip position so you can ‘cycle’ this weight.
Then a 30 minute EMOM today! You will be in Zone 3 for minutes 1-2 but then you should be able to bring your heart rate back down during your sandbag carry station. You should have about 60-90 seconds of rest after you carry your sandbag to calm your breathing and get more controlled. For an added component try doing this with nasal breathing only as long as you can each set, then recover with nasal breathing inhale / mouth exhale.
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
35-54:
Six sets of:
200 Meter Run
6 Hang Cleans (135/95 lbs)
10 Strict Handstand Push Ups
Rest 1:1 or Alternate Rounds with a Partner
55+:
Six sets of:
200 Meter Run
6 Hang Cleans (95/65 lbs)
4 Wall Walks
Rest 1:1 or Alternate Rounds with a Partner