Mobility + Prehab
5 Minutes Nasal Breathing Only Walk or Jog
Band Assisted Hip Flexor Stretch x 45 seconds
Band Assisted Perfect Stretch x 45 seconds
Switch sides
followed by …
One-Two sets of:
Right Leg Banded Clam Shells x 6 reps + 10 second iso hold
Right Leg Banded Leg Raises x 6 reps + 10 second iso hold
Left Leg Banded Clam Shells x 6 reps + 10 second iso hold
Left Leg Banded Leg Raises x 6 reps + 10 second iso hold
90/90 Hip Rotations x 10 reps
Rest as needed
Warm-Up
60 Seconds Assault/Echo @ easy pace
20 seconds PVC Pipe Rack Stretch per side
45 Seconds Assault/Echo @ medium pace
5 Deep Squat Progressions
30 Seconds Assault/Echo @ hard pace
10 Barbell Only Front Squats
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1
Build over the course of the 6 sets but make sure you maintain the tempo. The goal is to end up 5-7% heavier then last week
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 1 rep @ 75-78% of your 1-RM Snatch
and finish with …
Three sets of:
Snatch Pull x 1.1 @ 90+% of 1-RM
Rest as needed
C.
35-54:
Complete for time:
50/35 Calorie Assault Bike (45/30 Calorie Echo Bike)
followed by…
Six rounds of:
6 Deadlifts
6 Burpee Pull Ups
followed by…
50/35 Calorie Assault Bike (45/30 Calorie Echo Bike)
35-49: 265/205 lbs
50-54: 245/175 lbs
55+:
Complete for time:
45/30 Calorie Assault Bike (40/25 Calorie Echo Bike)
followed by…
Six rounds of:
6 Deadlifts
6 Burpee Pull Ups
followed by…
45/30 Calorie Assault Bike (40/25 Calorie Echo Bike)
55-59: 225/145 lbs
60+: 205/125 lbs
Athlete Notes:
Hit the first calories at a pace that takes you about 2:30-3 minutes to complete (lower the cals if it is going to take you longer then 3 minutes). We want you to push here but not go so hard that you’re gassed out for the second section. The 6 rounds is all about continuing to move. You’re likely going to have to take a break on the deadlifts – please pick a weight that you could hit the first few rounds unbroken, but might have to break by round 4, preferably around 75-80% of your 1RM – so when you do, take one breath and then pick it back up. On the burpee pull-ups you just have to force yourself to fall down. The workout won’t necessarily be won here, but it can definitely be lost. Get in a rhythm and don’t break that cadence. It’s really easy to lose an extra 1-2 seconds on each rep by slowly getting back down on the ground, so just drop. After that you’ll finish on the bike where we’re looking to empty the gas tank. This should be a step above the first bike buy-in because there’s nothing after it. So hit it hard and finish strong!
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.
Strongman Conditioning
Every 2 minutes, for 12 minutes (6 sets) of:
150 Foot Sandbag Bearhug Carry
10 Strict Handstand Push Ups (55+: 5″ riser)
Sandbag Carry Weight can range from: (100-150 lbs/50-100 lbs)