Mobility, Activation & Warm-Up
Open up your t-spine by doing one of the following:
T-Spine Pulse on Bench
Partner T-Spine Stretch
and then …
Floor Slides x 15 reps (slow and controlled)
finish with …
Warm-Up Flow
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
A.
One set of:
5 Minutes Reverse Sled Drag (choose a weight that allows you to keep moving for the entire 5 minutes)
*If you don’t have a sled then try using a sandbag or chains for a reverse drag. If you don’t have those items then complete 10 minutes of walking backwards – we are focusing on building vmo strength
B.
Pull-Up Skill Work
Two sets of:
Chest-to-Bar Elbow Drivers x 5-7 reps
and then …
Three sets of:
Supinated Grip Strict Chest-to-Bar Pull-Ups x 1-3 reps
(use band for assistance if needed)
and then …
Five sets of:
1 Strict Pronated Grip Pull-Up
2 Kipping or Butterfly Chest-to-Bar Pull-Ups
3 Kipping or Butterfly Pull-Ups
Rest 45 seconds
C.
Three sets of:
Death March
x 50-Feet
Rest as needed
D.
For time:
1,400 Meter Run
4 Rope Climbs
21 DB shoulder-to-overheads
1,200 Meter Run
3 rope climbs
15 DB shoulder-to-overheads
800 Meter Run
2 rope climbs
9 DB shoulder-to-overheads
35-49: 50 / 70-lb dumbbells
50+: 35 / 50-lb dumbbells
Athlete Notes:
You all get another crack at a Games workout this week! I understand that most of you will not have access to a 20′ rope so no problem; climb to a 15′ rope instead. Please adjust the weights if the dumbbell weights are too heavy for you. Remember – be safe and have fun!
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.
Running Option
Run Interval Session
5 Minutes Jog
and then …
Fartlek
Seven sets of:
2 minutes of hard running
1 minute of easy running
The Games event was fun!!