Mobility, Activation & Warm-Up
Spend 5-6 minutes on the Hip Internal Rotation Drills to Prepare for Squatting
Followed by …
x 2 minutes
Banded Clamshell Holds x 60 seconds per side
Fire Hydrant Iso Hold x 60 seconds per side
and then …
Banded Monster Walks x 20 steps (forward/backward)
Banded Lateral Walks x 20 steps (right/left)
and finish with …
Front Rack Partner Assisted Stretch
A.
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 85%
*Set 5-6 – 1 rep @ 88-91%
Rest as needed
B.
Three rounds, at Zone 2 pace, of:
500 Meter Row
15 Dumbbell Front Squats
1000 Meter Bike Erg or 30/22 Calorie Assault Bike
15 Dumbbell Front Squats
400 Meter Run
35-54: 50/35 lbs
55+: 35/20 lbs
Pick a weight that you know you will go unbroken with. If you do not perform the reps unbroken then you will not get rest.
C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
Athlete Notes:
It is Friday and you know what that means … Zone 2 training! Please adjust the weights if these loads are heavy and will cause a spike in your heart rate. We are looking for you to maintain 60-70% of your max heart rate in todays session so have a chat during the workout, grab some water and move through with less intensity then you’ve had earlier in the week. We want to improve general endurance and a great way to do this is by incorporating some Zone 2 training sessions.
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.
Skill Development Option
Bar Muscle-Up Skill Development
One set of:
Banded Bar Muscle-Up Stomps x 15 reps (accumulate over time)
Rest as needed and then …
Five sets of:
Swinging Knees-to-Bar x 2-3 reps
Rest as needed
and finish with …
Option 1 –
Every 2 minutes, for 10 minutes (5 sets):
Assault/Echo Bike x 10 cals
2 Air Chair Swing Drills
Option 2 –
Every 2 minutes, for 10 minutes (5 sets):
Assault/Echo Bike x 10 cals
2-4 Bar Muscle-Ups