Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds
Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)
and finish with …
Standing Kettlebell March x 60 seconds (slow and controlled)
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps @ 55%
and then …
Every 3 minutes, for 18 minutes, complete (6 sets):
Mid-Thigh Clean x 2 reps
(Please use blocks for the mid-thigh position)
*Sets 1-2 reps @ 70-73%
*Sets 3-4 reps @ 75-78%
*Sets 5-6 rep @ 80-83%
C.
For time:
24/20 Calorie Echo Bike
12 Thrusters
18/15 Calorie Echo Bike
9 Thrusters
12/10 Calorie Echo Bike
6 Thrusters
35-39: 135/95 lbs
40-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
D.
Two sets of:
100 Banded Hamstring Curls
25 GHD Back Extensions
Rest 1-2 minutes between sets
General Training Notes:
You ready for some heavy Front Squats today? You are on the clock and building to 90% of your 1-RM. There is no tempo here and the goal is to get under a heavy load. Then you’ll be doing a similar complex to last week (just no overhead) but with a little more rest and slightly higher %. Please use blocks if possible as we are continuing to work on the pull from mid-thigh to high hang. Using blocks eliminates your first pull and allows you to start in a solid mid-thigh position so you can focus on the bar path during that phase of the lift.
Inspired by Games? We’ll get ready to do a version of the Echo Thruster Finale! You’ll keep the same weight on the barbell instead of going up in weight but the effect will be similar … LEG PUMP! Can you rev high on the echo bike AND keep the thrusters unbroken? I’d like to see you all push on this workout – head down and just go. Sometimes a workout like this, one where you know its going to hurt, is best accomplished by not thinking and just going. Report back how you did!