Mobility, Activation & Warm-Up
Hamstring Pulse with Softball x 3-5 minutes
Bird Dogs x 10 reps
followed by …
Two sets of:
Medball Squeeze Marches x 6-10 reps
Deadbug Bottoms Up KB Press x 6-10 reps
and finish with …
2 Minutes of Double-Under Practice
A.
Nasal Breathing Only Movement Prep
500 Meter Row
20 Banded Good Mornings
400 Meter Run
30 Prone Plank Shoulder Taps
25/20 Assault/Echo Bike
40 Russian Kettlebell Swings (light)
B.
Every 90 seconds, for 18 minutes:
Station 1 – Barbell Hip Thrusts x 6-8 reps @ 20X1
Station 2 – Single Leg Posted Dumbbell Deadlift x 8-10 reps (right)
Station 3 – Single Leg Posted Dumbbell Deadlift x 8-10 reps (left)
Station 4 – Ab-Wheel Roll-Out x 45 seconds max reps
C.
Send 5-10 minutes warming up your Pull-Up by moving through a few of these drills:
Chest-to-Bar Pull-Up
C2B Elbow Drivers
C2B PVC Pipe Bender
C2B Diagonal Holds
How to Butterfly C2B
Push-Away Drill
Chin-over-the-Bar Pull-Up
Tight Kip Swing
Practice a few variations of kip swings
Kipping Half Toes to Bar
Kipping with Hip Extension
D.
35-54:
As many rounds and reps as possible in 12 minutes:
6 Chest-to-Bar Pull-Ups
9 Dumbbell Hang Power Cleans (50/35 lbs)
12 Alternating Reverse Lunges
55+:
As many rounds and reps as possible in 12 minutes:
6 Chin-over-the-Bar Pull-Ups
9 Dumbbell Hang Power Cleans (35/20 lbs)
12 Alternating Reverse Lunges
E.
Four sets of:
GHD Supine Plank x 45 seconds
Rest 45 seconds
Athlete Notes:
Use the nasal breathing session to warm up so start slow and build in pace so that you don’t shock your system! You’ll move into a glute blaster next. We will be switching between deadlifts and posterior chain hypertrophy work each week. Then you’ll hit up a 12 minute amrap. This is a grippy workout so you may want to take a short rest on rep 8 of your dumbbell hang power cleans. Then pick up the dumbbell for rep 9 and into your reverse lunges. Relax your grip on your lunges and try to keep your grip loose on the dumbbell. Chalk up your hands from the lunges to pull up bar to give yourself a quick rest. Can you get 9+ rounds on this?
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.
Running Option
Run Interval Session
7 Minutes Jog
and then …
Speed Intervals
Four sets of:
2 Minute Run @ 5k pace
60 Seconds Walk/Jog
immediately into …
15:00 Run @ 10k pace