Mobility + Activation
3 Minutes Banded Scarecrow
10 Alternating Reverse Lunges
3 Minutes Squat Rocks
10 Alternating Lateral Lunges
Two sets of:
Incline Y’s, T’s, W’s x 6-8 reps each
Bird Dog Rows x 6-8 reps per side
Warm-Up
Two sets of:
Run x 200 meters
Frog Rocks x 60 seconds
PVC-Weighted Cross-Bench Pull-Over x 60 seconds
Followed by…
Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Pike Pulse x 20 reps
A.
Static Handstand Hold
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds effort
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 seconds effort
Followed by. . .
Two sets of:
Handstand Walk x 5-10′ + Static Handstand Hold x 5-10 seconds OR Static Handstand Hold with Spotter x 10-20 seconds
Rest as needed
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5 = 85% of 1-RM Clean & Jerk
*Set 6 = 85-90% 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
*Try to increase load from last week
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Nordic Curls x 8 reps @ 4011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 2 – Kettlebell Swings x Max Reps in 60 seconds
Station 3 – Bent-Over Reverse Dumbbell Flies x 8-10 reps @ 2011
Station 4 – Seated Piked Double Leg Lifts x 30 reps
35-54: 24/16 kg
55+: 16/12 kg
General Training Notes:
More static handstand holds! Please use a spotter if you are unsure of your holds. If you are fairly confident on your hands then please complete the handstand walk + static hold (this will test your control on your hands). Please film!
Then you get to build to some heavy clean and jerks today! If you are feeling good then keep building to a new 1-RM. If not then don’t worry, we will be building to a new 1-RM soon and just focus on strong technique. Choose one cue that has been working for yourself and make that the only thing you think about when you walk to the bar. After 85% I want you turning that brain off and just being AGGRESSIVE when you approach the barbell.
You’ll finish with some strength accessory work. If possible, increase the load you used on your BSS from last week. Then you’ll finish with some posterior chain endurance accessory work.
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:
2,000 Meter Row
Rest 3 minutes
1,500 Meter Row
Rest 3 minutes
1,000 Meter Row
Rest 3 minutes
500 Meter Row