Activation & General Warm-Up
2 Minutes Bike @ easy pace
Front Rack Stretch
and then …
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 seconds Banded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
A.
Five sets of:
78% Tempo Front Squats x 1 rep @ 3211 + 4 Front Squat
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans @ 60% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 70% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 80% of 1-RM Clean & Jerk
C.
“Nasty Nancy – Masters”
Five rounds for time:
400 Meter Run
15 Overhead Squats
15 Bar Facing Burpees
TIME CAP: 25:00
35-49: 115/85 lbs
50-54: 105/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
If mobility doesn’t allow for Overhead Squats to be completely safely then please substitute with Back Squats
D.
Three sets of:
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds
General Training Notes
Muahahaha Muahahaha … oohhh was that audible? Kidding kidding … you guys will love today’s training. 🙂 Continuing with the tempo front squat + front squat progressions as you move to just 1 rep at tempo and then 4 non tempo squats. Then back to the same complex you did 2 weeks ago but you’ll be completing it at the higher end of the % from 2 weeks ago. If you find that you are really fatigued from the front squat progressions then try doing the clean complex first, followed by the front squat progression.
Then you’ve got Nasty Nancy headed your way!! First off, please modify the weight down to something that you could do 20 reps unbroken with, when you are fresh, if the prescribed weight is too much. As this workout progresses the overhead squats are going to get more and more difficult as your shoulders and lungs become fatigued. If you have to break the 15 reps right from the beginning, unintentionally, then we suggest modifying the loading.
Now, for the workout we want to see you hitting the runs at slightly slower than your mile pace. Try to stay consistent here. Round 3 is a gut check, especially on the run, so stay focused here. When you get back from the runs, take 1-2 breaths then grab the bar (we recommend clean, adjust, jerk, squat instead of snatching, but to each their own) and try to knock out as many as you can if not unbroken. Decrease that time under tension by popping your hips and dropping right into your next squat each time. After those are done you hit the burpees with controlled aggression (around 3 to 3.5 seconds per rep) until that last round where it’s time to empty the tank. A couple other strategy tips… if you know the overhead squats will be 2 sets for you each time, push the run harder, try to get over the halfway point on the squats, then drop a couple short of failure. Also, try to get the hands as narrow as your mobility allows so that you can stay as stacked as possible.