Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Broad Jumps
Warm-Up Primer
Every 2 minutes, for 6 minutes (3 sets) of:
45 Seconds of Calorie Row or SkiErg @ medium pace
3 Rope Climb Mounts
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
30 Seconds of Calorie Row or SkiErg @ hard pace
2 Rope Climbs* or 1 Legless Rope Climb
*If you don’t have access to a rope then please substitute with 2 Towel Pull-Ups
A.
Three sets of:
Back Squats x 4 reps @ 75-80% of 1-RM
Rest 2 minutes
B.
Every 2 minutes, for 10 minutes, complete:
Overhead Squat
Set 1 – 5 reps @ 65% of 1-RM
Set 2 – 3 reps @ 75% of 1-RM
Set 3-5 – 2 reps @ 80-85% of 1-RM
C.
Complete as many rounds and reps as possible in 10 minutes of:
2-4-6-8-10-…
Wall Walks
*200 foot shuttle run after each round (50 ft turnaround)
D.
Every minute, on the minute (3 sets):
Station 1: 5 Dumbbell External Rotations per side (light)
Station 2: Calf Stretch of Choice x 45 seconds
Athlete Notes:
Happy Monday! We are bypassing snatch work today since you all have put in a ton of time and effort into your snatch barbell cycling as well as your positional work! So today you will get to build to a heavy in your overhead squat! If you don’t know what your overhead squat 1-rm is then go off of your snatch 1-rm.
You then have a fun, bodyweight only 10 minute amrap to take on. The meat of this workout comes down to the volume accumulation of your wall walks so be efficient and smart with how you attack those. If time and space allows then please set up your wall walk station like you would if this was an Open workout. For your shuttle runs, make sure your hand is touching the cone or the line (it makes them that much more fun … wink wink). This is your ‘rest’.. don’t walk it, but we also don’t need to see you winning any line races here. Let’s continue to build that stamina for your wall walks!
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.
Rowing Endurance Option
Row 4000 meters @ 7/10 effort