Mobility, Activation & Warm-Up
Band Distracted Hip Flexor Stretch x 45 seconds per side
Wrist Stretch x 45 seconds (palms on the floor and turn your hands so fingers are pointing at you; adjust as mobility allows)
Banded Scarecrow x 1-3 minutes
and finish with …
Nasal Breathing Only
Two-Three sets of:
200 Meter Jog
Y’s, T’s, W’s x 8-10 reps each
10 Back Squats (empty barbell; controlled)
A.
Back Squat
Set 1 = 6 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 5 reps @ 75-80%
Set 4 – 4 reps @ 82-85%
Sets 5 – 3-4 reps @ 85%
Rest 2-3 minutes between sets
B.
35-54:
As many rounds and reps as possible in 20 minutes:
400 Meter Run
20 Toes to Bar
20/15 Calorie Row
10 Strict Handstand Push-Ups
55+:
As many rounds and reps as possible in 20 minutes:
400 Meter Run
15 Toes to Bar
20/15 Calorie Row
10 Strict Handstand Push-Ups to 5″ riser
Scaling options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press
Scaling options for Toes-to-Bar:
Knees to Elbows
Knees to Chest
V-Ups
C.
Three sets of:
Banded Hamstring Curl x 30 seconds
Banded Hamstring Curl Iso Hold x 20-30 seconds
Rest as needed
Supine GHD Plank x 30-60 seconds
Rest as needed
Athlete Notes:
A 20 minute emom with higher skilled gymnastics movements paired with monostructural work is on the menu today. If you feel confident with t2b and sHSPU then take your runs and rows at about 75% effort with a mindset of going unbroken on your t2b (or in 2 sets) and unbroken on your shspu. If you don’t feel super confident with those movements then lets have you push at about 80-85% effort on the run and row piece then take the t2b and shspu in small sets. Play around with that approach today and see how you like it!
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.
Concept 2 Bike Option
Every 4 minutes, for 32 minutes (8 sets) of:
45/35 Calorie Concept 2 Bike