Mobility
DROM Series (4-6 reps each movement)
Machine of choice x 10 minutes @ easy pace
*Every 2 minutes, including 0:00, complete 100 Foot Sandbag Carry
Hamstring and Shoulder Prehab
One-Two sets of:
Prone Swimmers x 30 seconds
Bird Dogs x 30 seconds per side
Hamstring Curls with furniture sliders x 10 reps
A.
Build to 85% of your 1-RM Deadlift
Followed by…
Three sets of:
Deadlift x 10 reps
Rest as needed
Start your first set around 50% and build or begin at the heaviest weight from last week. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
B.
Every minute, for 12 minutes, (6 sets) of:
Station 1: 5 Jumping Bar Muscle-Ups
Station 2: 15-25′ Handstand Walk
Bar Muscle-Up Notes:
If you are proficient with Bar Muscle-Ups then do 3 Bar Muscle-Ups instead of 5 Jumping Bar Muscle-Ups. If Jumping Bar Muscle-Ups are challenging for you then reduce the volume OR substitute with Chest-to-Bar Pull-Ups or Pull-Ups, whichever you’d like more work on. The goal here is to build volume
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 20 seconds
Handstand Marching on Box x 20 seconds
Wall Facing Handstand Marching x 20 seconds
C.
Every 6 minutes, for 36 minutes (3 sets) of:
Station 1:
25/20 Calorie Row, BikeErg or SkiErg
30 Russian Kettlebell Swings
20/15 Calorie Row, BikeErg or SkiErg
Station 2:
25/20 Calorie Row, BikeErg or SkiErg
15 Wall Ball Shots
20/15 Calorie Row, BikeErg or SkiErg
35-54: 32/24 kg; 30/20 lbs to 10/9′ target
55+: 24/16 kg; 20/14 lbs to 10/9′ target
Athlete Notes:
Nothing says Saturday like a long conditioning piece!! Your choice on what piece of equipment you use and feel free to change up the equipment between stations (just stay on the same piece of equipment for the entirety of the station). Sandwiched between are two different movements; russian kettlebell swings and heavy wall ball shots. The reps are low for the wall ball shots so go heavy with them. 🙂 I’d like you to start throwing in some reps with the heavy wall ball to get used to that weight … making the rx’d weight feel like nothin’! Honestly, you’ll feel better and better with that weight as you get more and more warmed up. Your last set should feel amazing 😉
Grab a friend on this Saturday and have them do this with you! Then treat yourself to lunch, the sauna or a cold plunge after … the opportunities for a fun Saturday are boundless!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Two rounds of:
2000 Meter Run @ 90% Effort (hard effort)
400 Meter Walk
followed by…
7-10 minute cool down jog