Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Activation
One-Two sets of:
Wall Sit x 60 seconds
Banded Lat Pull Down x 10 reps (light band)
*Keep the box at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
3 Inchworm Walk + Scap Push Up + Press Ups
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Power or Split Jerk x 1.1 @ 60%
Rest 5-10 seconds between reps
B.
Every minute, on the minute, for 10 minutes:
2-8 Strict Handstand Push-Ups
55+: 3-5″ riser allowed
Check out this video for Handstand Push-Up Scaling Options
C.
All Age Divisions
For time:
400 Meter Run
25 Toes to Bar
15 Burpee Pull-Ups
25 Toes to Bar
400 Meter Run
TIME CAP = 12 MINUTES
Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
Burpee Pull-Up Substitutions:
15 Burpees + 15 Jumping Pull-Ups
D.
Three sets of:
10 Skull Crushers
Rest 30 seconds
15 Dumbbell Lateral Raises
Rest 60 seconds
Optional Cool Down
5 Minutes Bike @ easy pace
2:30 Minutes Shoulder Stretch of Choice
5 Minutes Bike @ easy pace
2:30 Minutes Shoulder Stretch of Choice
Athlete Notes:
Your legs may be a bit sore today following yesterdays 100 wall ball shots. 🙂 So you will be power cleaning instead of a full squat clean … you’re welcome. Again, stay with 60% of your 1-RM across all the sets and focus on spped, extension and solid footwork for your jerk.
After your clean & jerk progression you’ll do some strict handstand volume work. We want you getting some solid volume with these. That may mean you start with strict HSPU and, if you start failing before the 10 minute emom completes, then either reduce the reps or move into one of the progressions highlighted in the video.
Then you get to move fast! Your 400 meter run should be your 90% effort, then complete your toes to bar in as few sets as possible. Your burpee pull-ups are where you’ll have a measured pace so just keep hitting the ground, jumping up for your pull-up and keep moving. Your next set of toes to bar will be broken up a bit more but try to stay aggressive with your sets, having very short rest. Then empty the tank on your final run! Can you be sub 9 on this?