Mobility, Activation & Warm-Up
5 Minute Bike or Row @ Ascending Effort
Followed by…
Three rounds of:
15 Banded Good Mornings
10 Monster Walk Steps (forward and backward)
15 Monster Band Hip Bridges
Followed by…
Two sets of:
10 Ring Rows
20-30 Second Dip Support Hold
5 Burpee Broad Jumps
A.
Eight sets of:
3 Sumo Deadlifts @ 65-70% + 15-20% Band Tension
Rest 60 seconds between sets
*Full reset at the bottom of each rep. If no band then bump the % up to 75%.
**Focus is SPEED.
B.
Every minute, on the minute, for 8 minutes:
3 Power Clean and Jerks
35-54: 135/95 lbs
55+: 95/65 lbs
C.
35-54:
For times:
10 Front Squats (185/125 lbs)
150′ Handstand Walk
Rest 60 seconds
15 Front Squats (135/95 lbs)
100′ Handstand Walk
Rest 90 seconds
20 Front Squats (95/65 lbs)
50′ Handstand Walk
55+:
10 Front Squats (135/95 lbs)
10 Wall Walks
Rest 60 seconds
15 Front Squats (115/75 lbs)
8 Wall Walks
Rest 90 seconds
20 Front Squats (95/65 lbs)
6 Wall Walks
D.
Three sets of:
8-10 Barbell (safety bar if you can) Good Mornings
Rest 90 seconds between sets
Cooldown
Rotate through the following for 5-7 minutes:
60 seconds bike
15 seconds static hang on the pull-up bar
60 seconds Butterfly Stretch
General Training Notes
Sumo Deadlifts
Posterior Chain Strength! Set up with a wide stance and toes turned out. Your shins should be vertical when you set up and the primary mover is your glutes and hamstrings. Focus on speed as you come up and a full resent at the bottom. You can place a band under your feet and around the barbell for an easy set up. If you don’t have a band then bump the % up to 75%.
Barbell Cycling
Keep the 3 reps unbroken each minute and focus on movement efficiency, breathing and your descent. Do you like a touch point coming down or do you go straight down? Play around with it today.
Front Squat \ Inverted Intervals
We are mixing a core intensive lift with a core intensive gymnastics movement so don’t be surprised when your midline is the first thing to fatigue. Try to keep your squats unbroken (you’ll take these from the floor). If you feel confident in your handstand walking then kick right into it and go. If not, take a moment to get composed and reinforce the cue that resonates with you the most. You’ll get rest time after each interval so you can push a bit with your speed on your handstand walks. For those doing wall walks please measure out your set up and make sure your reps count. You can check out the movement standards here.
Handstand Walk
150′ Handstand Walk = 10 Wall Walks
100′ Handstand Walk = 8 Wall Walks
50′ Handstand Walk – 6 Wall Walks