Mobility
Cat Cows x 10 reps
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
Activation
Rotate through:
Two sets of:
10 Single Leg Hip Bridge per side
10 Single Leg RDL per side
10 DB Deadlifts + Farmers Carry (down and back)
Two sets of:
10 Banded Good Mornings
10 Banded Hip Bridges
100′ Bottoms Up KB Carry (50′ per side)
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 8 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 4 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed
**Please be mindful of your back if you did GHD sit-ups yesterday. If your core is shot then please omit sets 5 and 6
B.
“AGOQ Bound”
35-54:
Three rounds for time of:
15 Deadlifts (225/155 lbs)
45 Double-Unders
20 Chest-to-Bar Pull-Ups
45 Double-Unders
55+:
Three rounds for time of:
15 Deadlifts (185/125 lbs)
45 Double-Unders
20 Chin-over-the-Bar Pull-Ups
45 Double-Unders
Time cap: 18:00
If you are unable to maintain a safe back position for your deadlifts then please reduce the load
“Off Season Bound”
35-54:
Three rounds for time of:
15 Deadlifts (185/125 lbs)
45 Double-Unders
20 Chest-to-Bar Pull-Ups
45 Double-Unders
55+:
Three rounds for time of:
15 Deadlifts (155/105 lbs)
45 Double-Unders
20 Chin-over-the-Bar Pull-Ups
45 Double-Unders
If you are unable to maintain a safe back position for your deadlifts then please reduce the load
Scaling Options for Pull-Ups (select one of the following):
Jumping Chest-to-Bar/Chin-Over-Bar Pull-Ups
Band Assisted Chest-to-Bar/Chin-Over-Bar Pull-Ups
1 Strict Pull-Up for every 3 Reps
C.
Three sets of:
GHD Hip Extensions (Weighted) x 8 reps
Rest as needed
Athlete Notes:
You’ve already worked up to a heavy deadlift today so now it’s time to do some moderate weight deadlifts while under fatigue. This is a pull-heavy workout that is broken up with double-unders. Use the double-unders as an opportunity to ‘reset’ your mind for the next movement and to give your lats a little rest. Try to keep your hands and arms relaxed during the double-unders; these don’t need to be the fastest double-unders of your life instead, they should be calm and a way for you to mentally reset. Be smart with the pull-up sets. Stay on the bar if you are in rhythm but I don’t want you setting a new unbroken pull-up max on a workout like this. You will need to have some gas left in the tank come round three. If you feel like you are going to tear then please come off the bar and stop the workout; I don’t want anyone getting tears before the qualifier weekend.
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.
Running Option
5 Minutes Jog
and then …
Run 25 minutes @ medium effort pace