Mobility + Prehab
Band Distracted Pec Stretch x 30 seconds into..
Band Distracted Lat Stretch x 30 seconds
Switch sides
Band Distracted Hamstring Pulse x 30 seconds per side
Followed by …
Alternating Single-Arm Banded Pull-Downs x 20 reps
Kang Squat x 5 reps
and finish with …
Two sets of:
200′ Farmers Carry
Broad Jump x 10 reps
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Snatch
Build in weight over the course of the six sets
B.
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 12/10 Assault Bike
Station 2: 10 Burpee Box Jump-Overs (24/20″)
Station 3: 10 Alternating DB Snatch
At the 15:00 mark…
Complete for time:
20/18 Assault Bike
25 Burpee Box Jump-Overs
25 Alternating DB Snatch
20/18 Assault Bike
35-54: 50/35 lbs
55+: 35/20 lbs; Step-overs allowed
Athlete Notes:
Another Saturday means another EMOM. Stay ahead of the clock and make sure you get started right when that minute transitions over. You get Satans Tricycle .. ahem I mean the Assault Bike … for your first minute. Stay mentally engaged on the bike, especially when it is an emom, so you can keep your RPM’s consistent and get off the bike with a few seconds to catch your breathe.
Then you are onto some BBJO! Get those lungs ready! Try to stay consistent with the 10 reps (these don’t need to be blazing fast), just continue to drop down, jump or step up onto the box and immediately drop into your next rep. Then test out different strategies for your alternating db snatches. Practice a quick transition during the decent, play with a pause at the bottom versus touch and go … test out what version feels good for a relatively short set.
Then, at the 15 minute mark, you’ll complete one round of the movements. Stay diligent on the bike so you don’t drop in RPM’s a ton. You should be around the same RPM’s as the emom, maybe 1-2 less. Your goal is to keep the same pace on the BBJO and db snatches as you did the EMOM! Yes, your exertion level will increase but try to relax your mind as much as possible and focus on moving through the movements with ease versus resistance. See how your mind can impact your exertion level! Then all out on the bike to finish. This is where you can SPRINT!
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
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Two rounds of:
8 Minute Jog @ 70% of Max Heart Rate
4 Minute Run @ 1 Mile PR Pace
2 Minute Walk
When the clock reaches 33:00, perform…
10 Minute Cool Down Jog