Mobility, Activation & Warm-Up
Accumulate 90 seconds sitting at the bottom of your squat
Glute Blast
Banded Clam Shells x 10 + 15 second Iso Hold
Banded Straight Leg Raises x 10 + 15 second Iso Hold
Banded Fire Hydrants x 10 + 15 second Iso Hold
Switch Sides
and finish with …
Two sets of:
60 Seconds Assault/Echo Bike
Medball Squats x 10 reps (slow and controlled)
Medball Overhead Carry x 50′ per arm
A.
Front Squat
Sets 1-5: 1 rep @ 75%
Sets 6-8: 4 reps @ 60% @ 30X1 Tempo
Rest 60 seconds
B.
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
10 Strict Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches
10 Single-Arm Dumbbell Overhead Squats (5 per side)
35-54: 50/35 lbs
55+: 35/20 lbs
Scaling Options for Strict Pull-Ups (choose one of the following):
Band Assisted Strict Pull-Ups
Ring Rows x 20 reps
Barbell Inverted Bodyweight Rows x 15 reps
C.
Three rounds of:
45 Second Superman Hold
45 Second Hollow Hold
(no rest)
Athlete Notes:
Front Squat time! I know the loads look light but you are accumulating volume today so resist the urge to go heavier!
Then you get to move into some more aerobic base building work! You should be able to hit this at a Zone 2 pace (maybe slightly faster but try to keep your average heartrate at or below 70%) and still have some rest time. Adjust the reps if you are having less than 30 seconds of rest. ”
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.
Skill Development Option
Strict Ring Muscle-Up Progressions –
One set of:
Extensor Stretch for False Grip
x 30 seconds
Rest 30 seconds, then. . .
One set of:
False Grip Static Hang x 10-20 seconds
Rest 30 seconds
Full Support Hold x 20 seconds + Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.
Followed by. . .
Every minute, on the minute, for 5 minutes:
Band-Assisted
or Unassisted Strict Ring Muscle-Ups x 1-2 reps