Mobility, Activation & Warm-Up
400 Meter Easy Run
Followed by …
Alternating Reverse Lunge x 8-10 reps
Alternating Lateral Lunge x 8-10 reps
Perfect Stretch x 4-5 reps
and finish with …
Floor Slides x 5-8 reps
200 Meter Medium Pace Run
30 Plank Shoulder Taps as fast as possible
A.
For 2 minutes, perform:
Back-To-Wall Handstand Hold x max effort
*Rest as needed. Accumulate as much time in the handstand as possible.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Backward Bear Crawls x 40 feet
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks x 5-15 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds
B.
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
*Clean & Jerk*
*Set 1-2: 3 reps @ 60%
*Set 3-4: 3 reps @ 65%
*Set 5-6: 2 reps @ 70%
*Set 7-8: 2 reps @ 75%
*Set 9-10: 1 rep @ 80%
Please record times and make note of the loads used for this portion of the workout.
C.
Three sets of:
6-8 Good Mornings @ 3111
Rest 30 seconds
5 Bat Wings with a 5 second hold each rep
Rest 60 seconds
D.
Three rounds for time of:
30 Russian Kettlebell Swings
20 Kettlebell Push Press
(10 each arm – switch as needed)
35-54: 24/16kg
55+: 16/12 kg
Timecap: 6:00
Cooldown
60-90 seconds per side Banded Pec Stretch
Gymnastics Skill Work
Lets get inverted! Handstand walk drills today! Please film if you’d like skill work review but stay relaxed and loose during these drills.
Clean & Jerk
Fuuuunnnn!!! For most you probably won’t have the space to set up multiple bars so must make sure you have your correct weights near you so you can quickly load the bar. You will be moving the majority of the 2 minutes so make sure you run right to the bar and lift! Once you make your lifts quickly load the bar. Enjoy!
Posterior Chain Strength
Get a good hip hinge here so your knees can be slightly bent but focus on reaching your hips back like you are reaching them back to touch a wall behind you. The bat wings are a great corrective exercise to fix some imbalances by engaging the upper back and strengthing that ‘pin shoulder’ position that we are always cueing for your snatch and clean set up!
Conditioning
Quick and easy work on todays conditioning. Take this at a conversational pace and focus on quality of movement over intensity.
Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Gymnastics Skill Work
30:00-35:00 – Transition
35:00-55:00 – Clean & Jerk
55:00-60:00 – Transition
60:00-75:00 – Posterior Chain Strength Sets
75:00-80:00 – Transition
80:00-86:00 – Conditioning
86:00-90:00 – Cooldown