Activation + Increase Core Temp
250 Meter Bike (Easy)
60 seconds Banded Tricep Stretch per side
200 Meter Pec Activation Walk
60 seconds Banded Pec Stretch per side
250 Meter Bike (Medium)
Warm-Up
Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
10 Right Plank Pulls
10 Left Plank Pulls
3 Kick up to Handstand
1 Wall Climb OR 15 seconds Handstand Walk
A.
Accumulate 20 good reps of:
Drop Snatch with Empty Bar
Three sets of:
Hang Snatch x 2 @ 70%
Rest as needed
Six sets of:
Hang Snatch + Snatch @ 75-80%
Build in weight
Three sets of:
Snatch x 1 rep @ 80-85%
Rest as needed
Pause in the receiving position for all snatches today for a full second. Get comfortable holding weight in the bottom of the squat
B.
Every minute, on the minute, for 7 minutes:
7 Dumbbell Hang Power Cleans + 5 Dumbbell Front Squats
Practice your efficiency and focus on relaxing where you can
C.
35-54:
Against a 90 second clock:
20/15 Calorie Assault Bike
Max Distance Handstand Walk*
Rest 90 seconds between sets and complete a total of SIX sets.
*If you do not have Handstand Walks then please scale with wall walks
55+:
Against a 90 second clock:
20/15 Calorie Assault Bike
Max Reps Wall Walk
Rest 90 seconds between sets and complete a total of SIX sets.
D.
Accumulate however you’d like:
100 Banded Pull Aparts
100 Banded Lat Pull Downs
Avoid going into your traps while focusing on keeping the shoulder blades back and down
Athlete Notes:
We’ve got you going upside down today! We are looking for you to build volume in your handstand walk or wall walk while breathing heavy. Challenge yourself to kick right up / climb right up following the bike knowing that you have built in rest. Be safe here and practice falling out of a handstand before starting the workout to reinforce good mechanics versus collapsing out of your handstand walk. We want happy shoulders here!
For reference, you should have around 30-45 seconds to complete your max distance / max reps. Please adjust the bike calories if that is not the case in your first few sets.
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.
Engine Option
Two rounds of:
400 Meter Run
50 Double Unders
50 Foot Overhead Dumbbell Lunge
Rest 3 minutes and repeat for TWO total sets. (4 total rounds)
35-54: 50/35 lbs
55+: 35/20 lbs