Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
and then …
x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
Straight into …
Barbell Warm-Up (use an empty barbell)
60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible)
10 Barbell Front Squats with a 3 second pause at the bottom
5 Sotts Press
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Calorie Assault Bike
8 Baby Butterfly Pull-Ups
6 Overhead Squats (35-54: 95/65 lbs; 55+: 65/45 lbs)
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 75%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch
C.
35-49:
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
50 Chest-to-Bar Pull-Ups
500 Meter Row
50-54:
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
40 Chest-to-Bar Pull-Ups
500 Meter Row
55+:
For time:
50 Wall Ball Shots (20/10 lbs to 9′ target)
50 Chin-over-the-Bar Pull-Ups
500 Meter Row
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Athlete Notes:
“With all due respect, I just want to go fast.” – Ricky Bobby
That’s how we want you to approach today’s workout. Your goal should be to finish the wall balls in 1-2 sets, crank through the chest to bar pull-ups in as few sets as possible, and then hammer that 500 Meter row like there’s no tomorrow! If you’re able to stand up within a couple minutes of finishing the row, you’ll know you didn’t do this workout right :).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Option
Against a 2:30 minute clock for max reps:
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches
Max Reps of Dumbbell Box Step Ups (24″/20″)
Rest 2 minutes and repeat for a total of SIX (6) sets.
35-54: 50/35 lbs
55+: 35/20 lbs