Mobility + Activation + Warm-Up
Complete the following with nasal only breathing:
200 Meter Jog
Prone Plank Shoulder Circles x 10 reps each direction
Y’s, T’s, W’s x 5 reps each
300 Meter Jog
Alternating Lateral Lunge x 10 reps
Alternating Reverse Lunge with Twist x 10 reps
400 Meter Jog
Inchworm Walk + Scap Push-Up + Press Up x 3 reps
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 5 reps
A.
Three sets for quality of:
20 Second Ring Support Hold
Rest 30 seconds
40 Seconds of Nose to Wall Handstand Hold
Rest 30 seconds
60 Second Prone Plank Hold
Rest 60 seconds
B.
Three sets of:
Press in Split x 3-4 reps (light)
Rest 90 seconds
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2 reps @ 65-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 80-85%
C.
35-54:
Three rounds at Zone 2 pace
15 Calorie Assault Bike
10 Strict Pull-Ups
Rest 60 seconds and then …
Three rounds at Zone 2 pace
400 Meter Run or 1000 Meter BikeErg
8/6 Bar Muscle-Ups
Rest 2 minutes and then …
Three rounds at Zone 2 pace
Row 500 Meters
10 Strict Handstand Push-Ups (add a 2/1″ deficit if this volume is easy for you)
55+:
Three rounds at Zone 2 pace
15 Calorie Assault Bike
10 Strict Pull-Ups
Rest 60 seconds and then …
Three rounds at Zone 2 pace
400 Meter Run or 1000 Meter BikeErg
8/6 Chest-to-Bar Pull-Ups
Rest 2 minutes and then …
Three rounds at Zone 2 pace
Row 500 Meters
10 Strict Handstand Push-Ups to 3-5″ Riser
Scaling Options for Strict Pull-Ups
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
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
15 Downward Dog Handstand Push-Ups
8-10 Hamstring Curl Handstand Push-Ups
8-10 Elevated Knee Handstand Push-Ups
D.
400 Meter Bearhug Sandbag (or odd object) Carry
General Training Notes:
Holds and carries are in your plan today! Starting off with some iso holds on the rings; in an inverted position and then core. For the rings, please make sure you are maintaining a strong position (like you did on Monday) and use assistance if needed.
This is the last week of our split jerk progressions before moving into clean and jerk progressions. If you are feeling good then continue to build to a new 1-RM; otherwise, keep it to the prescribed sets and focus on making every rep look and feel great. Choose one of the following cues to use for reinforcement on each lift: *sit back *chest tall *strong legs *punch under
You have some zone 2 work today with a mixture of monostructural work with gymnastics. Your heart rate may get up with the gymnastics portion and that’s okay, just reinforce good breathing right after your sets as you go into the conditioning piece. The intention is to get some volume in with your gymnastics without the intensity. Feel free to film some sets for movement review.
You’ll finish with a heavy sandbag or odd object carry. Carries are so beneficial for posterior and core strength endurance. Grab whatever heavy object you have and head out for a 400 meter walk.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Gymnastic Session
A.
Three sets of:
Landmine Cossack Squats x 12 reps (alternating)
Rest 45 seconds
Weighted Plank Hold x 45 seconds
Rest 45 seconds
B.
Three sets of:
Pistol Squat Balance x 15 seconds per leg
Pistol Negatives x 5 reps per leg @ 40A1
Rest 2 minutes