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 …
Three sets of:
Press in Power or Split Position x 10 reps (empty barbell)
Rest as needed
A.
Build to 80-90% of your 1-RM Split or Power Jerk
(If you feel fantastic and confident that you can PR then feel free to work heavier today, but that is not the focus)
followed by…
Three sets of:
Strict Press x 8 reps
Rest as needed
B.
Zone 2 Training || Primary Conditioning Track
(try to maintain 60-70% of your max heart rate and maintain nasal inhale/mouth exhale):
Three rounds of:
400 Meter Run
2 Rope Climbs OR 6 Strict Pull-Ups
500 Meter Row
15 Double Dumbbell Front Squats
35/30 Calorie Assault Bike
35-54: 50/35 lbs
55+: 35/20 lbs
Please compare times + heart rate average + overall pacing compared to May 2, 2022
C.
Accumulate 100 Elbow Jacks
Athlete Notes:
We are revisiting a Zone 2 piece from May 2, 2022. You can read more about Zone 2 here.
We want some touches on skill movements; like rope climbs and machines like the erg; so that you can practice movement efficiency without being winded. Check out this article on tips for better rope climbs and this article for tips on rowing efficiently.
Please note your times as well as heart rate average and compare to May 2!
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 ProgressionsÂ
Two sets of:
Strict Ring Muscle-Up Negatives x 3 reps (slow and controlled)
Rest as needed
and then …
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Catch Position Hold x 10 seconds
Interval 2 – Catch Position Dips x 8 reps (use a band or do on lower rings)
Interval 3 – Elbow Drop Push-Ups
x 6 reps
Followed by. . .
Three sets of:
Band-Assisted or Unassisted Strict Ring Muscle-Ups x 2-3 reps
Rest 60 seconds