Mobility, Activation & Warm-Up
Banded Hip Rotations x 8-10 reps per side
Groiner Stretch x 20-30 seconds per side
and then …
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)
Warm-Up Flow
Two sets of (nasal breathing only)
400 Meter Run
20 Second Hang from Pull-Up Bar
Empty Barbell Front Squats x 10 reps
Empty Barbell Press x 5 reps
A.
Six sets of:
Front Squat x 2 reps @ 75%
Rest 90-120 seconds
B.
Three sets of:
Push Press x 5-7 reps
Rest as needed
*Moderate to heavy
C.
35-54:
Complete 21-15-9-3 reps for time of:
Wall Ball Shots (20/14 lbs to 10/9′ target)
Chest-to-Bar Pull-Ups
*Complete 50 Double Unders after each set of Chest-to-Bar Pull-Ups*
55+:
Complete 21-15-9-3 reps for time of:
Wall Ball Shots (20/10 lbs to 9′ target)
Chin-over-the-Bar Pull-Ups
*Complete 30 Double Unders after each set of Pull-Ups*
Scaling Options for Pull-Ups (Choose one of the following):
Jumping Chest-to-Bar / Regular Pull-Ups
Banded Chest-to-Bar / Regular Pull-Ups
Ring Rows (keep them strict)
Athlete Notes:
Descending rep schemes are always nice because you’ll always know that you’re coming back to less work. On the flip side, that means we expect you to push the pace knowing that the chunks you’re knocking out will get smaller and smaller. For the wall balls, the 21 should be completed in 1-2 sets and the 15 and 9 should be in 1 set. When you get to the pull-ups that is where you may have to break into a couple sets in order to ensure that your heart rate and shoulder fatigue don’t get out of control. Once you’ve passed through the 21 and 15 it’s time to hit the gas pedal knowing that you’ve only got 12 reps of each movement left in the workout.
Use the double unders as an opportunity to relax your arms and decrease your heart rate. The more tense you are there the more it will spike on you. The biggest focus of today needs to be that you simply just keep moving. When the ball hits the ground, take one breath and pick it back up. Not only are we working capacity and skill, but we’re working mental toughness as well.
If you don’t have your own rope then now is an opportunity to purchase one, especially if you are working on improving your double-unders. Check out these ropes at RX Smart Gear: https://www.rxsmartgear.com/jump-ropes/
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.
Gymnastic Skill + Strongman Session
A.
Handstand Walk Progressions
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Handstand Marching on Box or Wall Facing x 20 reps
Interval 2 – Med Ball Thoracic Opener x 30 seconds
Followed by …
Spend 2 minutes working on Freestanding Handstand Marching x max unbroken reps
*Rest as needed.
Followed by …
Every 30 seconds, for 2 minutes (4 sets) of complex:
Wall-Facing Handstand + Yoyo Walk x 1 meter (omit the yoyo walk if you aren’t there yet)
and finish with …
Every 15 seconds, for 2 minutes (8 sets) of:
Wall Climb x 1 rep
B.
Four sets for completion of:
100-Foot Sled Push (7/10 effort)
50-Foot Hand Over Hand Rope Pull
Rest 1-2 minutes between sets