Today marks the start of our new cycle! You will notice that the conditioning portion has two options: Primary Conditioning Track and Semi-Finals Conditioning Track. We are providing our athletes headed to Semi-Finals with some slight variations to the primary conditioning track to best prepare them for the potential events that come up at Semi-Finals.
It is completely UP TO YOU on which track you decide to do for that day. Jump into the Semi-Finals track if you want to show support and the workout looks fun or opt for the primary conditioning piece for the day. It is your journey!
Mobility, Activation & Warm-Up
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Two sets of:
30 Seconds Banded Monster Walks
(forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
A.
Option A –
If you did not do Event 4 in the AGOQ then test today)
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 96%
Set 8 – 1 rep @ 101%+
Rest 2-3 minutes between sets
Option B –
If you tested your back squat during Event 4 in the AGOQ then complete the following:
Five sets of:
Pause Back Squat x 3 reps @ 3111
Rest 2-3 minutes
B.
Farmer Sprint || Primary & Semi-Finals Conditioning Track
Complete five rounds for time of:
100-Foot Kettlebell Farmer Carry
12 Thrusters
12 Toes to Bar
35-54: 32/24 kg Farmers Carry; 95/65 lbs
55+: 24/16 kg Farmers Carry; 65/45 lbs
*Every 3 minutes, including 0:00, perform:
12/8 Calorie Row
You will pick up where you left off every round until all 5 rounds have been completed
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
C.
Semi-Final Track
Three sets of:
Sandbag Lunge x 12-16 steps total
Rest as needed
Hug the sandbag and do not let it rest on your leg at the bottom.
D.
Three sets of:
Max Reps Banded Glute Bridges x 60 seconds
Rest 60 seconds
Stiff Leg Kettlebell Deadlifts x 60 seconds (Moderate Weight)
Rest 60 seconds
Athlete Notes:
Farmer Sprint will sneak up on your grip! Try to relax your grip when you row and break up the toes-to-bar earlier so that you give your grip a quick rest. Commit to getting onto the barbell right away for your thrusters and try to relax the grip while holding the barbell. Your grip will most likely be your limiter today so adjust your approach based on that versus your lung capacity.
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.
Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 5 minutes of:
500 Meter Row
Handstand Walk
15/10 Calorie Assault Bike
30 Double-Unders
35-49: 50′ Handstand Walk or 5 Wall Walks
50-54: 30′ Handstand Walk or 3 Wall Walks
55-64:
20′ Handstand Walk or 2 Wall Walks
65+: 10′ Handstand Walk or 1 Wall Walk
Rest 60 seconds and repeat for FOUR sets (pick up where you left off)
The thrusters … with what weight ? Thanks