Mobility, Activation & Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Medball Deadlifts
10 Medball Cleans
Followed by…
Three sets of:
5 Kneeling Jumps
Rest 15 seconds between reps and 1-2 minutes between sets
A.
Three sets of:
3-Position Clean @ 45-50% of 1-RM
followed by …
Six sets of:
Clean with a 3 second pause at knee
Start at 60% and build over the course of the 6 sets. Rest 90-120 seconds per set.
B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 65% + Band Tension
*Add enough bands to where this feels like 90+% of 1RM at the lockout position.
C.
Bar Muscle-Up Skill Prep
Three sets of:
Swinging Knees to Bar x 3-6 reps
Rest as needed
Air Chair Swing x 3 reps
Rest as needed
D.
35-59:
Complete as many rounds and reps as possible in 12 minutes of:
5 Bar Muscle Ups
10 Alternating Pistol Squats
20/15 Calorie Echo Bike
60+:
Complete as many rounds and reps as possible in 12 minutes of:
5 Chest-to-Bar Pull-Ups
10 Weighted MedBall Step-Ups (20/14 lbs to 24/20″ box)
20/15 Calorie Echo Bike
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/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
E.
Three sets of:
20 Weighted GHD Back Extensions
Rest 60-90 seconds between sets
Followed by…
One set to failure of:
Banded Hamstring Curls
*Pick a band that allows for at least 50+ reps.
General Training Notes:
Clean Focus: Similar focus on the cleans as we had on the snatches for Monday. We want to really emphasis the importance of pulling the knees back while staying over the barbell. If you struggle with the concept of engaging your lats, which is especially needed when doing pause work, then add in this drill before your sets today.
Speed Deadlift Focus: Explosive power! The deadlift may not look fast but as long as your intention is speed then you are good to go. The band adds ‘loading’ without actually needing to load up super heavy. Focus on really contracting at the top and feeling that end position.
Conditioning Focus: This workout pairs some higher skilled gymnastics with the assault/echo bike. Smooth is fast on a workout like this. For many of you you’ll be able to keep the bar muscle-ups / chest-to-bar pull-ups unbroken as well as the pistols. You don’t need to rush through the movements just to hit a wall on them; take this workout at a steady pace so that your splits remain fairly the same but your RPE increases. Use the bike as a ‘reset’ for each round; taking it a 7/10 effort. If you struggle with pistols then check out this article for some options on progressing the movement.