Mobility, Activation & Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:
–Band Assisted Ankle Pulse (each side)
–Hawaiian Squat (each side)
–Medball Thoracic Opener
Followed by…
Two sets of:
10 Lateral Monster Walk Steps (left and right)
10 Single Leg Hip Bridges (each leg)
50 Foot Bodyweight Walking Lunge
A.
Eight sets of:
2 Front Squats @ 70%
Rest 60-90 seconds between sets
B.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4-5: 6 reps @ 65-70%
Rest 2 minutes between sets
C.
Four sets for times of:
400 Meter Run
15 Deck Squats
20 Kettlebell Swings
Rest 2 minutes between sets
35-54: 24/16 kg
55+: 16/12 kg
Cooldown
Two sets of:
Easy Row x 3 minutes
Butterfly Stretch x 60 seconds
General Training Notes
Squats & Deadlifts
More sets for your squats but taking the load down a bit. Lets get some volume here and be strict with your rest. Don’t take longer then 90 seconds of rest.
You’ll build to a heavy’ish single then back off for a set of 6 reps. Go up on your next set if possible (70%).
Interval Conditioning
Deck squats make an appearance! I love this movement for its simplicity yet big ‘bang for your buck’ benefits. These get your heart rate up while helping you improve balance and proprioception … both things we all want to maintain as we get older. You can hold onto a light plate if you need help to counterbalance you as you come up onto your feet and stand. Your kettlebell swings can be a hybrid between russian and american; so to about forehead height. You’ll rest 2 minutes after each set so try to be consistent across all four sets. My guess is that you’ll get faster and faster as the sets move along as you become more and more comfortable with the deck squats. Grab a friend and have them join you today!
Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Front Set-Up
25:00-30:00 – Front Squat Sets
30:00-35:00 – Deadlift Set-Up
35:00-50:00 – Deadlift Sets
50:00-55:00 – Conditioning Set-Up
55:00-75:00 – Conditioning
75:00-85:00 – Cooldown