Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Prone PVC Pipe Pass Thrus x 60 seconds
Psoas Pulse x 60 seconds per side
Reverse Snow Angels x 60 seconds
and then …
Row x 60 seconds @ relaxed pace
Banded Air squats
x 60 seconds
Row x 60 seconds @ medium pace
Alternating Reverse Lunges x 60 seconds
Row x 60 seconds @ regular pace
Alternating Lateral Lunge x 60 seconds (use furniture sliders if you have them)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with 1-Second Pause at Knees +Power Clean + Clean
Sets 1-3: 65-70% of 1-RM Clean
Sets 4-6: 70-75%
Sets 7-8: 75-80%
B.
Primary & Semi-Finals Track
35-54:
For time:
750 Meter Row
50′ Farmers Carry Walking Lunges (50/35 lbs)
30 Box Jumps (24/20″; no rebounding)
150 Double Unders
30 Box Jump (24/20″; no rebounding)
50′ Farmers Carry Walking Lunges
750 Meter Row
55+:
For time:
750 Meter Row
50′ Farmers Carry Walking Lunges (35/20 lbs)
30 Box Jumps/Step-Ups (24/20″; no rebounding)
100 Double Unders
30 Box Jumps/Step-Ups (24/20″; no rebounding)
50′ Farmers Carry Walking Lunges
750 Meter Row
Substitutions for double-unders (choose one of the following):
Reduce the amount by half
90 seconds double-under attempts
Single-Unders x double the reps
Plate Taps x 60 seconds
C.
Three sets of:
Glute Ham Raise x 8-10 reps
Rest as needed
If you need assistance then try these Band Assisted Glute Ham Raises
D.
Every minute, on the minute, for 10 minutes (5 set) of:
Station 1: Supinated Grip Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2: Dumbbell Incline Bench Press x 6-8 reps (increase weight from last week)
Athlete Notes:
One time through, for time, that’s all you’ve got for today. The first 750 meter row should be done slightly slower than your 2k PR pace. Avoid having a death grip on the handle of the erg and, instead, lightly hold the handle or release tension on the handle during the recovery. You are covering distance on the lunges, not reps, so take solid steps during your lunges (don’t short step the lunge). You’ll hold the dumbbell at your side and try to slightly swing the bells at your side to give you momentum into your next step. Make sure you open the hips at the top of every lunge rep. You don’t need to bring your feet together but ensure your hips open. Smooth is fast on the box jumps and work on quickly stepping down from the box. Go by feel on the double-unders and try to stay relaxed, focusing on calm breathing as you jump. Find that rhythm again on the second round of box jumps to keep yourself moving and stepping down quickly. Go immediately to your dumbbells and start on your lunges, working to step through each rep as quickly as possible. Ending on a row is a recipe for a puke bucket, but we have to do it to teach everyone how to finish, so here’s where you send it. If you finish and can walk off the rower, you didn’t finish properly! 🙂
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.
Concept 2 Bike Option
Five, for max meters, of:
5 Minute C2 Bike @ 90-100 RPMs
Rest 2-3 minutes