Dynamic Mobility & Activation
Band-Assisted Upper Anterior Chain Opener x 2 minutes
and then . . .
Two sets of:
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
PVC Pipe Pass Thrus x 10 reps
and then . . .
Two sets of:
KB Around the Worlds x 10 reps each direction
Single-Arm KB Swing x 10 reps per side
Single-Arm KB Press x 5 reps right side
Waiters Carry x 25 feet
Single-Arm KB Press x 5 reps left side
Waiters Carry x 25 feet
Goblet Squat x 15 reps
A.
Every 90 seconds, for 6 minutes (4 sets) of:
Handstand Push-Up Negatives to Deficit
x 5 reps @ 50A2
35-54: 4.5/3″
55+: No deficit
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching with Back Wall x 10 reps + Handstand Push-Up x 3 reps
Rest 2 mnutes and then . . .
One set of:
Strict Handstand Push-Up (no deficit) x max reps (30 seconds max time)
B.
Six sets of:
Pause Jerk x 1-2 reps
Rest 2 minutes
Pause at the bottom of the dip for 2 seconds, then drive. Please use blocks. Try to increase load by 3-5% from last week.
C.
35-49:
For time:
4 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
3 Legless Rope Climbs
8 Strict Handstand Push-Ups
2 Legless Rope Climbs
6 Strict Handstand Push-Ups
1 Legless Rope Climb
4 Strict Handstand Push-Ups
50-54:
For time:
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
1 Legless Rope Climbs
10 Strict Handstand Push-Ups
2 Rope Climbs
10 Strict Handstand Push-Ups
1 Rope Climb
10 Strict Handstand Push-Ups
55+:
For time:
4 Rope Climbs (15′)
8 Strict Handstand Push-Ups
3 Rope Climbs
6 Strict Handstand Push-Ups
2 Rope Climbs
4 Strict Handstand Push-Ups
1 Rope Climb
2 Strict Handstand Push-Ups
Optional Session
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
Three sets of:
400 Meter Sprint
Rest 3 minutes
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 400 Meter Sprint sprint all out effort. Record your time.
I did what Cheryl did w a 45 plate deficit and a 20 lb vest, then the Emom then 13 3/4 hspu in 30 secs w vest
Up to 245 on the pause jerk only doing singles
Did three rounds of goats 25 for first round then switched to 20 5:31/5:56/6:53- I was shaky after this- all my goats
Did yesterday’s. ..
A. Tempo FS 215#
B.. Clean lift off x2 + mid thigh clean: 135, 165, 185, 185, 205, 215, 225F, 225!!
C. Sked pulls, sandbag done, low back lit!!
D. Emom 3 for 12 (4 sets): 20 cal air bike/ 20 ghd situps
Mobility done
A. Did this all with 14# weighted vest to help prep for Regionals:
Negatives done with 35# plates for deficit
10 Marches + 3 strict
Max weighted strict hspu in 30 secs: 8-1/2
B. 145-155-165-175-185-195# all 2 reps
C. 3 sets for time:
100 du
40 wb (20# to 9′)
5 rope climbs with rope 5′ off ground
Rest 5 mins
4:27
4:47
5:30
Arms are smoked after all that! Good training!
Good work on those wb shots Cheryl!!
Please post your times to the comments – it is helpful for me to see how your training is going and what tweaks need to be made to the program. Thank you!!