Mobility & Warm-Up
Two sets, nasal breathing only, of:
20 Calories Echo / Assault Bike
Over/Under Barbell x 10 reps (5 each direction)
Hip Flexor Activation
Two sets of:
Standing Leg Lifts x 5-10 reps per leg*
Seated Single Leg Lift over object (standing dumbbell) x 10 reps per leg
*Loop a small band around both feet. Holding the band down with one foot, pull the opposite leg up to a 90 degree angle.
A.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 80-85%
B.
35-54:
For time:
50 Pull-Ups
50 Wall Balls (20/14 lbs to 10/9′)
30 Chest to Bar Pull-Ups
40 Wall Balls
10 Bar Muscle Ups
30 Wall Balls
55-59:
For time:
50 Pull-Ups
50 Wall Balls (20/10 lbs to 9′)
20 Chest to Bar Pull-Ups
40 Wall Balls
5 Bar Muscle Ups
30 Wall Balls
60+:
For time:
30 Pull-Ups
40 Wall Balls (20/10 lbs to 9′)
20 Pull-Ups
30 Wall Balls
10 Pull-Ups
30 Wall Balls
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Regular Pull-Ups (choose one of the following):
Jumping Chest-to-Bar/Regular Pull-Ups
Band Assisted Chest-to-Bar/Regular Pull-Ups
C.
Two sets of:
Copenhagen Side Plank Hip Abduction Hold x 40 seconds per side
Rest 60 seconds between sets
General Training Notes:
Continuing to build on your back squat progressions with 4 sets of 3 reps today. Try to hit that upper end of the suggested % with your last set.
What a fun workout you guys have today! Some pull-ups, wall ball shots, bar muscle-ups … a recipe for success! There is a lot of pulling in today’s conditioning so be mindful of your hands! If you feel like a tear is coming up then come off the bar and don’t push it; ain’t nobody got time for tears! This workout is really dependent on your pull-up strength. If you are strong with pull ups then go with bigger sets from the get go. If your grip fatigues quickly then start with smaller sets but quick rests on your pull-ups. I do, however, want everyone pushing for BIG sets on your wall balls. Your legs are strong, we’ve been doing tons of wall ball shots on Fridays so push here. Can you do 30/20 and then unbroken on the remaining sets?
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.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Seated Overhead Kettlebell Press x 8-10 reps @ 2111
Station 2 – Cross Bench Pull-Over x 6 reps @ 4311
Station 3 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 4 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
B.
Every 90 seconds, for 13:30 minutes (3 sets of each):
Station 1 – Band-Resisted Seated Rows x 20 reps @ 20X1
Station 2 – Band-Resisted Overhead Triceps Extensions x 30 reps @ 10X1
Station 3 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)