Mobility + Activation + Warm-Up
One set of:
Assault Bike x 5 minutes at a 70% effort
Followed by…
One set of:
Supinated Hang on Pull-up Bar x 60 seconds
Cross-Bench Pull-Over x 10 reps
Side Plank x 30 seconds per side
Inchworm x 3 reps
Chest to Wall Handstand Hold x 20-30 seconds
Pike Handstand Push-Up x 10 reps
A.
Four sets of:
Bench Press x 5 reps @ 3111
Rest 2-3 minutes
Please adhere to the tempo and build to what feels heavy for today.
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats
5 Rope Climbs or 15/10 Strict Pull-Ups
35-54: 135/95 lbs
55+: 95/65 lbs
C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Hollow Body Bounces x 50 reps
Station 3 – Dumbbell Hammer Curls x 10 reps @ 2121
Athlete Notes:
I know that many of you are excited to see bench press on here! Let the tempo dictate your load but a good idea for a starting weight would be about 65-70% of your 1-RM. If bench bothers your shoulder then try subbing with four sets of dumbbell floor press x 10 reps.
Then a fun conditioning piece! The barbell must be taken from the ground for this so you can clean the barbell, push press to the back rack, then push press the bar into your OHS position or you can squat snatch the barbell and count that as your first rep. The goal is to be unbroken on your OHS. Focus on squeezing the glutes at the top of your rep to signify lockout and then immediately pull yourself back down into your squat. If you need to rest your shoulders, try to back rack the barbell instead of dropping it! Remind yourself at the rope climbs that smooth is fast! Get a good clamp, bring the knees high to the elbows and then stand. Try to get your rope climbs in 3 pulls or less.
Here is a great article on the best practices for rope climbs
If your mobility isn’t there for overhead squats then please substitute with front squats.
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 Skill Session
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 2-4 reps
*If you do not yet have a strict chest-to-bar pull-up, perform a pull-up to your highest extent without kipping.
Interval 2 – C2B PVC Bender x 10 reps (medium width grip)
*Keep tension in your mid back and lats to avoid use of your upper trap.
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Kipping or Butterfly Chest-To-Bar Pull-Up x 4 reps (unbroken)
*The object is to have all four reps feel identical in rhythm. At the top of each pull-up your feet should ultimately reach the height that your belly button was at full hang. Please watch this video for visual assistance!
Followed by. .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 30 reps
Interval 2 – Chest-To-Bar Pull-Ups with Scaling Option x 15 reps
*Both movements are meant to be performed quickly and on the same bar.