Primary Training Session
Mobility & Activation
DROM Series x 4-6 reps per drill
followed by …
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Warm-Up Flow
Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats
A.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed between sets.
B.
All Age Groups
Three sets for times of:
Assault Bike x 40/30 calories
Strict Pull-Ups x 15 reps
Rest 3 minutes
If you don’t have strict pull-ups, then try one of the below progressions:
Barbell Assisted Strict Pull-UpsÂ
Band Assisted Strict Pull-Ups
Ring-Rows x 30 reps (must be strict)
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Rest 45 seconds
Banded Face Pulls x 12-15 reps
Rest 45 seconds
*If you are unable to do this exercise, then perform the following:
Single Leg Hip Bridges x 10 reps per leg
Athlete Notes:
You are working up to a heavy single today on your back squat and we will be testing a 3-RM Back Squat next week.
For the conditioning try to keep all the pull-ups as strict as possible. The intensity won’t be as high today since you are doing strict work versus kipping so focus on solid strict pulling mechanics during the pull-ups (shoulder blade back and down, lat engagement, hollow body position as you pull).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 3 minutes, for 18 minutes (6 sets) for times:
12/9 Calorie Row
9 Dumbbell Box Step Ups
6 Burpees Over the Erg
35-54:
50/35 lbs to 24″/20″
55+: 35/20 lbs to 20″