Mobility, Activation & Warm-Up
T-Spine Stretch by Coach TJ x 30-60 seconds per side
transition to …
Weighted Prayer Stretch x 60-90 seconds
and then …
Movement Prep:
Assault Bike (Legs Only) x 30 seconds
Barbell Muscle Cleans x 5 reps
Assault Bike (Arms Only) x 30 seconds
Nose To Wall Handstand Hold x 30 seconds
Assault Bike x 30 seconds
Wall Walks x 5 reps
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Walk or Attempts x 15-20 seconds
Interval 2 – Single Leg Thigh Taps on Wall x 6-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps (or 40 seconds, whichever occurs first)
Interval 2 – Hand Plank Shoulder Taps x 20 reps (fast)
B.
Every 2 minutes, for 10 minutes (5 sets) of:
15/10 Calorie Row
3 Power Cleans & Jerks @ 65-70% of 1-RM Power Clean
At the 10 minute mark. . .
Every 2 minutes, for 10 minutes (5 sets) of:
40 Double Unders (55+: 30 Double-Unders)
*Power Clean & Jerk
*Sets 1-3: 2 reps @ 75-80%
*Sets 4-5: 1 rep @ 80-85%
Scaling Options for Double-Unders (choose one of the following):
Single-Unders x Double the Reps
Reduce the amount of reps by half
30 Seconds of Double-Under Attempts
C.
Three sets of:
10 Banded Kick Backs (per leg)
Rest 30-45 seconds
8-10 Farmers Carry Split Squats (each leg)
Rest as needed
D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Calorie Row
3 Devil’s Presses
*Every round add 1 more Devil’s Press.
35-54: 50/35lbs
55+: 35/20 lbs
Conditioning Training Note
Gymnastics Skill Work
Building upon our handstand walking skills from last week we want you getting more familiar with freestanding handstand marching! Even if you just do 2 reps at a time it is a great drill to kick up and try to move your hands off the floor. Please be safe and use a spotter!
Clean & Jerk
Another fun clean session! All powers today with some built in double under work to get the heart rate up. I love pairing lifts with something else because it takes your mind off the weight. Have fun with this!
Strength Accessory Work
You should feel the banded kick backs in the glutes and hamstrings. Use a thin band and focus on glute contraction as you kick back. For the split squats complete all 8-10 reps on one leg and then switch. Be controlled on the descent and just have the knee lightly ‘kiss’ the ground. Don’t let the knee bang into the ground.
Conditioning
6 Minute AMRAP today. The row calories stays the same but the devils press reps increase by 1 every round. You’ll score this by recording the total reps achieved.
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 – Strength Accessory Sets
75:00-80:00 – Transition
80:00-86:00 – Conditioning
86:00-90:00 – Cooldown
Hi, I’m Jack. Your blog is a treasure trove of valuable insights, and I’ve made it a point to visit daily. Kudos on creating such an amazing resource!