Mobility Prehab
Spend 5 minutes rolling out any hot spots and then …
One-two sets:
Alternating Single Leg Banded Knee Tucks x 30 seconds
Banded Forward Monster Walk x 30 seconds
Banded Backward Monster Walk x 30 seconds
Medball or Unweighted Speed Skater x 30 seconds
Warm-Up
One set of:
400 Meter Nasal Breathing Jog
Over/Under the Barbell x 5 each direction
200 Meter Nasal Breathing Jog
10 Back Squats (empty barbell)
A.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 3 reps @ 85%
Set 6: 3 reps @ 85%
Rest 2 minutes between sets
B.
Ten rounds for time of:
5 Handstand Push-Ups (55+: 3 reps)
10 Alternating Dumbbell Snatch
30 Double-Unders
35-54: 50/35 lbs
55+: 35/20 lbs
Time cap: 15:00
Substitutions for Handstand Push-Ups:
Push Press (35-54: 95/65 lbs; 55+: 65/45 lbs)
Substitutions for Double-Unders:
60 Single-Unders per round
20 Lateral Hops over Parallette
C.
Three sets of:
10Landmine Twists Each Side
Rest 1-2 minutes between sets
Athlete Notes:
Important announcement: If you do not plan on participating in the Open then please substitute your handstand push-ups with either (1) push press or (2) 3 Strict Handstand Push-Ups. The repetitive kipping on your spine is not advised for long term health so don’t feel the need to do a bunch of kipping handstand push-ups if your plan is to not participate in the Open.
Now that I got that off my chest … if you do plan on doing kipping handstand push-ups then please work on having an efficient kip. There are multiple styles of kipping and many may start off with a smaller kip and go into a bigger kip as you start to fatigue. You should all feel comfortable with a small versus big kip so that you have options in your back pocket when you start to get tired. If you aren’t sure of the difference between a short and a big kip for your handstand push-ups then check out this video.
Smooth and unbroken on your dumbbell snatches and double-unders. Try to stay unbroken on your double-unders and use that station to take a few calming breathes. If you are worried about the double-under volume but still want to get practice with them then reduce the reps to 15.
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.
Additional Work
For 60 seconds, perform one set of each:
Movement 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Movement 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)
Followed by. . .
For 60 seconds, perform one set of:
Alternating Pistol Squat x max reps
Rest 60 seconds, then. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Weighted Pistol Squat Negative x 4 reps @ 40A0 (right leg)
*Pause 1 second at parallel, then lower with control to the bottom of the pistol squat.
Interval 2 – Weighted Pistol Squat Negative (1 second pause at horizontal) x 4 reps @ 40A0 (left leg)
*Pause 1 second at parallel, then lower with control to the bottom of the pistol squat.
Interval 3 – Pistol Balance Pulses x 5-8 reps (right leg)
Interval 4 – Pistol Balance Pulses x 5-8 reps (left leg)
*Pistol balance pulses should be controlled and raise the hips to parallel before a controlled descent.