Mobility & Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Frog Pump x 15 reps (weighted or unweighted)
Paloff Press x 10 reps + 30 second hold per side
Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
10 Bicep Curl + Press per arm (light)
10 Wide Stance Goblet Squats
Bar Complex*
*3 Snatch Pulls
3 Muscle Snatchs
3 Overhead Squats
3 Squat Snatches
A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Sets 1-3: 2 reps @ 65%
Sets 4-6: 2 reps @ 70%
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Snatch x 1 rep @ 75+%
*Build but if you miss, drop by 5% on the next rep.
B.
“AGOQ Bound”
Back Squat
Set 1 – 6 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 2 reps @ 85-90%
Set 4 – 1 rep @ 90-95%
Rest 2 minutes between sets
“Off-Season Bound”
Five sets of:
Tempo Back Squat x 3-4 reps @ 3211 @ 65-70%
C.
“AGOQ Bound” | Quarterfinals Event 4
As many rounds and reps as possible in 20 minutes:
1000 Meter Row
50 GHD Sit-Ups
500 Meter Row
25 V-Ups
GHD Standards:
35-59 Men: 40in(102cm)
35-59 Women: 37in(94cm)
60+ Men: 37in(94cm)
60+ Women: 31in(78cm)
“Off-Season Bound”
All Age Groups
Three rounds for time of:
500 Meter Row
25 Anchored Sit-Ups
250 Meter Row
15 V-Ups
AGOQ Bound Athlete Notes:
We are testing another Quarterfinals event today. Use today as an opportunity to work on your row pace for a longer duration row, manage your ghd sit-up breaks for a big chunk of 50 and work on v-up technique while under fatigue. I am not as concerned about your score here as this is more for our athletes to get exposure to movements that could be in the AGOQ OR a smilier format to a potential event in the AGOQ. Please note after your workout what your average pace on the row was, how you broke up your GHD sit-ups and how the v-ups felt.
Off-Season Bound Athlete Notes:
You get a little core fatiguing conditioning piece today. You can use dumbbells to anchor your feet on the sit-ups. If sit-ups bother your hip flexors then you can sub them with 15 toes-to-bar or knees to elbow instead. Try to maintain a fast pace on your 250 meter rows. If you begin with a sprint start then power 10 strokes you’ll be close to your 250 meters!
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.
Mixed Modal
Every minute, on the minute, for 10 minutes (5 sets):
Station 1: 12/9 Calorie Ski Erg
Station 2: 2-4 Rope Climbs OR 1-2 Legless Rope Climbs