Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 60 seconds per side
and then …
Banded Scarecrow x 2-3 minutes depending on how tight you feel
followed by …
15 Ring Rows (slow and controlled)
10 Baby Butterfly Pull-Ups
and finish with …
Empty Barbell Warm-Up
5 Muscle Cleans
5 Front Squats
5 Tall Cleans
5 Power Cleans
5 Squat Cleans
A.
Every 2 minutes, for 10 minutes:
200 Meter Run
5-10 Pull-Ups
These can be butterfly, kipping, chest to bar or strict. We are just looking to get some touches on your pull-ups today and stay focused on movement quality
B.
Take 10 minutes to build to your Squat Clean weight in the conditioning
Followed by …
Legs of Steel
Eight rounds for time of:
12 Wall Ball Shots
6 Burpee Box Jumps (24/20″)
2 Squat Cleans
35-49: 225/155 lbs; 20/14 lbs to 10′ target
50-54: 205/135 lbs; 20/14 lbs to 10′ target
55-59: 185/125 lbs; 20/14 lbs to 9′ target
60+: 155/105 lbs; 20/12 lbs to 9′ target
C.
Three sets of:
1-1-2 Incline Dumbbell Bench Press x 10 Reps
Rest 90 seconds between sets
*Single Arm DB Bench Press + Single Arm DB Bench Press + Double DB Bench Press = 1 rep
D.
Three sets of:
12-15 Single Arm Dumbbell Push Press (each arm)
followed by…
12-15 Gorilla Rows (each arm)
Rest as needed
Athlete Notes:
Just keep moving today! The rep scheme is low enough so that you should be able to move through each round unbroken and at a measured pace. You may break your squat cleans up if the weight is on the heavy side for you but, other than that, try to stay unbroken. No one round needs to be a sprint but, instead, should be at a consistent pace. Approach the barbell with confidence and, if you are feeling spry gentlemen, make your wall ball target 11′! 🙂
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.
Running Option
Run Interval Session
5 Minute Jog
Followed by …
5 Minutes @ 10k Pace
90 Seconds Rest
3 Minutes @ 5k Pace
60 Seconds Rest
1 Minute @ Mile Pace
60 Seconds Rest
1 Minute @ Mile Pace
60 Seconds Rest
3 Minutes @ 5k Pace
90 Seconds Rest
5 Minutes @ 10k Pace