Activation & Warm-Up
2 Minutes Bike @ easy pace
Front Rack Stretch
and then …
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 seconds Banded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
A.
Five sets of:
60-64% Front Squats x 5 reps @ 2211
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 50-55% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 60-65% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Cleans + 1 Front Squat @ 70-75% of 1-RM Clean & Jerk
C.
35-54:
For total time:
Two rounds of:
20 Calorie Echo Bike
30 GHD Sit-Ups
Followed by…
Two rounds of:
20 Calorie Ski Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
Followed by…
Two rounds of:
400 Meter Run
10 Burpee Pull-Ups
55+:
For total time:
Two rounds of:
20 Calorie Echo Bike
30 Weighted Sit-Ups (20/15 lbs DB)
Followed by…
Two rounds of:
20 Calorie Ski Erg
20 Alternating Dumbbell Snatches (35/20 lbs)
Followed by…
Two rounds of:
400 Meter Run
10 Burpee Pull-Ups
D.
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls
30 Flutter Kicks
General Training Notes
Nothing crazy today with your squats. You are just increasing the % a bit from last week. Then a big clean complex to reinforce positioning! This complex does not need to be touch and go.
Then you’ll do a few couplets back to back to back all for one total time. If GHD sit-ups bother your back then please do weighted sit-ups instead. If you don’t have an echo bike or ski erg then please reference our conversion chart to substitute a piece of equipment that you do have.
If you are training for an upcoming competition then you may want to ‘upgrade’ the conditioning by going to a heavier dumbbell for your snatches. Then full send on the last two rounder’!