Activation + Increase Core Temp
2 Minutes Assault/Echo Bike @ easy pace (nasal breathing)
Banded Perfect Stretch x 60 seconds per side
60 Seconds Assault/Echo Bike @ easy pace (nasal breathing)
Banded Fire Hydrants x 5 reps + 20 second iso hold per side
30 Seconds Assault/Echo Bike @ medium pace (nasal breathing)
Wall Squat x 5 reps @ 3111
Warm-Up
Four sets of:
20 seconds Assault/Echo Bike Sprint
10 seconds Easy Pedal
and then …
Warm up your Front Rack Position
A.
In 15 minutes or less build to a 80% of your Front Squat.
At the 15:00 mark…
Take 15 minutes to build to today’s heavy of the following:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Clean*
*Must be unbroken to count and please BE SAFE. If you catch forward with elbows down please dump the bar – do not try to save it.
B.
“AGOQ Bound”
35-54:
Four rounds for time of:
20 GHD Sit-Ups
3 Rope Climbs
20 Alternating Single Leg Squats
55+:
Four rounds for time of:
20 GHD Sit-Ups
3 Rope Climbs
20 Weighted Box Step-Ups (20/14 lbs; 24/20″)
GHD Standards:
35-59 Men: 40in(102cm)
35-59 Women: 37in(94cm)
60+ Men: 37in(94cm)
60+ Women: 31in(78cm)
Off-Season Bound:
Four rounds for time of:
15 Weighted Sit-Ups (20/14 lbs)
3 Rope Climbs
20 Single Dumbbell Box Step-Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Optional Shoulder Finisher
Three sets of:
20 Second Bamboo Bar Overhead Hold + 10 Strict Press + 20 second Overhead Hold
Rest as needed
This should be on the lighter side
Athlete Notes:
Our AGOQ bound athletes have GHD sit-ups and pistols / weighted step ups while our Off Season athletes have weighted sit-ups and single DB box step overs. Just know that we don’t program a ton of GHD sit-ups unless a competition is coming up due to the excessive extension and flexion demands on the spine. We do love pistols but pistols don’t always love the knees so we also try to monitor the frequency pistols are programmed in. That being said, off-season peeps feel free to interchange the movements depending on how your body feels.
AGOQ athletes – we have historically seen GHD sit-ups, rope climbs and, more recently, pistols come up in Qualifier events. Please use today to dial in your GHD station set-up, work on efficiency on your rope climbs and making every rep count on your pistols. Ideally film yourself doing pistols or have someone counting your reps so you get immediate feedback if a rep did not meet the movement standards. For training purposes today, push the pace on your rope climbs. Challenge yourself to rest less then your normally do as long as you are staying safe.
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.
Row
Six sets of:
500 Meter Row @ 2k pace
Rest 60 seconds