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 …
30-60 seconds of Elbow Iso Drill by coach Fritz
and finish with …
Two sets of:
200 Meter Row (nasal breathing only)
10 Press in Split Behind the Neck (empty barbell)
Perfect Stretch with reach to ceiling x 30 second per leg
A.
Accumulate, not for time:
25 Tall Jerks (Empty Barbell)
followed by…
Every 90 seconds, for 15 minutes (10 sets) of:
Split or Push Jerk
Sets 1-5: 3 reps @ 70-75%
Sets 6-8: 2 reps @ 75-80%
Sets 9-10: 1 rep @ 80-85%
B.
Three sets of:
20 Bodyweight Bulgarian Split Squats (right)
20 Bodyweight Bulgarian Split Squats (left)
Rest 30 seconds
15 Narrow Stance Heel Elevated Goblet Squats
Rest 90 seconds
C.
Zone 2 Training
Every 8 minutes for 40 minutes (5 sets):
20/15 Calorie Row
15 Dumbbell Deadlifts
20/15 Calorie Ski Erg
200 Meter Run
35-54: 50/35 lbs
55+:
35/20 lbs
D.
Three sets of:
60 Second Elbow Plank
30 Second Right Side Plank
30 Second Left Side Plank
60 Second Rest
Athlete Notes:
We are making that body of yours bullet proof! We are continuing to work on shoring up imbalances through single leg work and then blasting your quads with the narrow stance squats (please adjust the height or width of the squat if you experience any knee or hip pain). Then onto bullet proofing your lungs! We are continuing to build your aerobic base through some Zone 2 sessions (I promise we will move into some more aerobic based Zone 4 work soon) but until then we will continue to build a strong base for you! Adjust the time if you need a little more/little less just make sure you are monitoring your heart rate so you can stay in the aerobic building zone + recovery zone. Ahhh yessss … recovery! Remember that the name of the game isn’t who can hammer themselves with the most training but who can RECOVER the best and continue to improve month after month, year after year!
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
Bar Muscle Up Skill Development:
Every 10 seconds, for 60 seconds (6 sets) of:
Swinging Knees-To-Bar
x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Target Reach Swing x 1.1
Followed by. . .
Every 45 seconds for 6 minutes ( 8 sets) of:
Air Chair Swing x 2 reps
and finish with …
For quality of reps:
400 meter Run
20 Jumping Bar Muscle-Ups
400 Meter Run