Activation & Warm-Up
2 Minutes Bike @ easy pace
Front Rack Stretch
and then …
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 seconds Banded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
A.
Five sets of:
72-75% Tempo Front Squats x 3 reps @ 2211 + 2 Front Squat
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean & Jerk
C.
35-49:
Ten rounds for time of:
200 Meter Run
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
3 Burpee Ring Muscle Ups
50-54:
Ten rounds for time of:
200 Meter Run
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
2 Burpee Ring Muscle Ups
55+:
Eight rounds for time of:
200 Meter Run
8 Wall Ball Shots (20/10 lbs to 9′ target)
3 Burpee Pull-Ups
*Time cap = 30 minutes.
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
D.
Three sets of:
60 Second Weighted Prone Plank
Rest 60 seconds
General Training Notes
Squat Friday! Legs should be feeling good today and ready to hit the tempo + regular front squat progression. Remember that the 2 second hold in the hole is just that; hold in place for 2 seconds, trying not to ‘sink’ down during that hold. You’ll move into a clean complex. If you find that you are pretty tired after the front squat work then try doing the clean complex first, then finish with the front squat progressions.
Then onto an aerobic building piece. You’ll be doing a short run into wall ball shots and a burpee muscle-up complex. Try to push a bit on the runs, go unbroken on the wall ball shots and then have a steady, measured pace on the burpee muscle-up/pull-up complex. Just know what jacks up your heart rate a ton. If you slow your run down by a few cadences and that brings your heart rate significantly down then it is worth it to slow down on the run and push on the wall ball shots. We want you learning about yourself, about your strengths and when it is smart to push / smart to pull back a bit.
If accumulating that volume of ring muscle-ups isn’t good for you or will hold you up a ton then adjust to 3 Burpees + 1 Ring Muscle-Up. That way you can still get some work with ring muscle-ups under fatigue but not sacrifice the aerobic intention of this workout.