Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30-45 seconds per side
Glute Blast
Banded Clam Shells x 10 + 15 second Isol 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:
Medball Squats x 10 reps
Medball Hang Squat Cleans x 10 reps
Medball Overhead Carry x 50′ per arm
A.
Every 90 seconds, for 3 minutes (2 sets) of:
3-Position Clean @ 60-65% or 1-RM
(High Hang, Hang, Floor)
followed by….
Every 90 seconds, for 6 minutes (4 sets) of:
Clean + Hang Clean @ 70-75%
followed by…
Build to Today’s Heavy Hang or Hip Clean
(Choose the strong hang position for yourself)
B.
Complete for time:
50 Ground to Overhead
35-54: 75/55 lbs
55+: 55/45 lbs (if using the bar go just below the knees)
C.
Complete four rounds at a conversational pace complete the following:
350-500 Meter Row
10 Ring Dips (55+: Stationary Dips)
40 Weighted Side Bends (20 reps each side)
50 Double-Unders or 60 seconds practice
Athlete Notes:
Sneaky sneaky. 🙂 We’ve got a little anaerobic piece for you following your clean complex. The weight is light but that will make it deceptive! Play around with your set up and grip. No need to hook grip with the weight being so light. Try to flash the hands a bit at the top of your rep and relax the grip on the way down. With the light weight on the barbell most of you will not need a touch point on the way down, just bring the bar straight down. I want you all to go in without a plan and go by feel!! Make a mental note of where you start breaking and assess how you felt after the 50 reps. Use today as a learning piece.
Then onto some Zone 2 work! You can adjust the distance/rep scheme to best suit your needs but keep this piece at a conversational pace with heart rate at 75% or below of max.
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 –
*Make sure you are familiar with the false grip. If you aren’t then please check out this video: https://youtu.be/2C2c7ESHXpY
For 2 minutes, perform one set of each:
Band-Assisted Strict Ring Muscle-Up Transitions x 8 reps
Rest for the remaining time, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-3 reps (Banded if needed)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 2-4 reps @ 30X1
Interval 2 – Tempo Ring Dips x 4 reps @ 30X1 (use a band if needed)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Rows x 10-12 reps
Interval 2 – Ring Dips x 6-8 reps