Mobility & Activation
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.)
Followed by …
Two sets of:
KB Ankle Pulse x 30 seconds per side
Wall Slides x 5 reps (slow and controlled)
Warm-Up
Complete at 70% effort, as a warm up, for 10-12 mintues:
2 Minute Machine of Choice
50-Foot Bodyweight Lunge
6 Broad Jumps
30 Second Hang From Pull Up Bar (accumulate the time if needed)
A.
Every 45 seconds, for 15 minutes (20 reps):
1 Banded Deadlift @ 60-65% + 30-40% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
B.
All Age Divisions:
Complete as many rounds and reps possible in 7 minutes of:
50/35 Calorie Row or BikeErg
50/35 Calorie SkiErg
30 GHD Sit Ups (55+: Weighted Sit-Ups with a 20/14 lbs medball)
Rest 3 minutes, followed by…
Complete as many rounds and reps possible in 7 minutes of:
30/20 Calorie Row or BikeErg
30/20 Calorie SkiErg or Assault/Echo
30 Toes to Rings
Rest 3 minutes, followed by…
Complete as many rounds and reps possible in 7 minutes of:
15/10 Calorie Row or BikeErg
15/10 Calorie SkiErg or Assault/Echo
15 Toes to Bar
Athlete Notes:
We are approaching the end of our banded deadlift work; only one more week! Hopefully you’ve been able to increase the weight + band tension with each week and your glutes are feeling stronger and stronger!
Then you are onto a longer conditioning piece today with 3 7 minute amraps. The amraps comprise of 2 monostructural movements + core. You all have been putting in a lot of hard work with Zone2 training so you should be feeling pretty strong with your lung capacity. Test that lung capacity today by holding a bit higher pace on your monostructural movements. You might surprise yourself with how much further along your work capacity has come with all our aerobic base building Friday sessions!
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.
Running Option
Run Interval Session
5 Minutes Jog
and then …
Tempo Run
Four sets of:
5 Minutes @ 10k pace (or slightly faster depending on how you feel)
2 Minutes Walk
followed by …
5 Minute Cool Down Run