Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs
x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
and then …
30-60 seconds of Elbow Iso Drill by coach Fritz
and finish with …
Two sets of:
200 Meter Row (nasal breathing only)
10 Barbell Wrist Stretch (place barbell on your back and alternate driving the elbows up)
10 90/90 Hip Rotations
A.
Every 90 seconds, for 6 minutes (4 sets) of:
2 Hang Power Cleans + Clean @ 60-70%
Followed by…
Every 2 minutes, for 8 minutes (4 sets) of
Hang Clean + Clean
Build in weight starting at 70%
Followed by…
Two sets of:
Touch and Go Cleans x Max Reps @ 70%
Rest 60 seconds
B.
Grip and Rip
Three sets for times of:
300/250 Meter Row
14 Hang Power Cleans
7 Thrusters
15/10 Calorie Assault Bike
Rest 3 minutes
35-49: 135/95 lbs
50-54: 105/75 lbs
55-59: 85/55 lbs
60+: 65/45 lbs
C.
Three sets of:
GHD Hip Extension x 15-20 reps
Rest as needed
GHD Paddling x 40 reps
Rest as needed
Athlete Notes:
Speed is what we want to see today on your intervals. Can you keep a solid split on the Erg and go straight to the barbell? Once you’re at the bar, how quickly can you cycle it? If you’re going to break, do it on rep 12, then pick it up for one more hang power clean and drop into the thrusters. Challenge yourself to go unbroken on those 7, then hit the back with speed. It is low calories so you can push hard here knowing that you get rest right after. Can you hold 65/60+ RPM’s on the bike? You get a good chunk of rest so no reason to throttle down! If you don’t think you can do the thrusters unbroken then please reduce the load.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Three sets for completion of:
250 Meter Row at 10k pace
250 Meter Row at 1k pace
300 Meter Row at 10k pace
200 Meter Row at 1k pace
400 Meter Row at 10k pace
100 Meter Row at 1k pace
Rest 1-2 minutes between sets