General Training Notes:
As most of you know the Semi-Finals for the 35-49 age group is set to begin on Thursday, May 26th. Please wish those competitors the best of performances as they finish testing and taper.
The 50+ age group will be competing next weekend so they’ll be testing elements of the Semi-Finals workouts throughout the week. If you’d like to test out the workouts and provide feedback then please feel free to! Just skip the primary conditioning session and, instead, test the semi-finals events, leaving any notes you’d like for our competitors. You can view the workouts here.
Can’t wait to see our competitors showcase all their hard work over these next two weekends!
Mobility & Activation
Two sets of:
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
Deep Squat Progressions x 30 seconds
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
Followed by …
Bike/Row/Ski-Erg/Run x 3-4 minutes @ easy pace (nasal breathing only)
Nasal Breathing Warm-Up
4 Minutes Nasal Breathing Only Assault Bike/Row
Upper Body Band Warm-Up (15 reps each position)
4 Minutes Nasal Breathing Only Assault Bike/Row
25 Prone Plank Shoulder Taps
4 Minutes Nasal Breathing Only Assault Bike/Row
10-15 Light Dumbbell Reverse Flies
A.
Ring Muscle Up Skill Session
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps
Followed by…
Two sets of:
Ring Pop Swings x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
1-3 Ring Muscle Ups
Rest as needed
B.
35-49:
For time:
2-4-6-8-6-4-2 reps of:
Ring Muscle Ups
50 Foot Shuttle Runs (25 foot increments)
50-54:
For time:
2-3-4-5-4-3-2 reps of:
Ring Muscle Ups
50 Foot Shuttle Runs (25 foot increments)
55-59:
For time:
1-2-3-4-3-2-1 reps of:
Ring Muscle Ups
50 Foot Shuttle Runs (25 foot increments)
60+:
For time:
2-3-4-5-4-3-2 reps of:
Burpee Pull-Up
50 Foot Shuttle Runs (25 foot increments)
Time Cap: 20:00
**If you don’t have ring muscle-ups then please substitute with burpee pull-ups**
C.
Three sets of:
Chest Supported Dumbbell or Kettlebell Rows x 8 reps + 5 second hold on the last rep
Rest 60 seconds
Athlete Notes:
Today is an opportunity to accumulate some ring muscle-up volume. The volume accumulation ranges between age groups. Please adjust the volume or switch to a different age group if you need to reduce the total volume of ring muscle-ups. If you do not have ring muscle-ups or just recently got your ring muscle-up then please substitute with burpee pull-ups.
If you have ring muscle-ups but they aren’t a strong suit of yours then approach this workout with singles and make every rep as solid as possible. You could even watch the clock and do a ring muscle-up every 10-15 seconds to make sure you are getting a little rest and not approaching failure.
If ring muscle-ups are a strength of yours then I want you to push on your ring muscle-ups. Depending on what your max unbroken reps are push to stay unbroken on the rings. Test your ring muscle-ups under fatigue and, if you do grind out a rep, drop down and quickly reset.
Please write in the comments how you broke up your ring muscle-ups.
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/Gymnastic Option
35-54:
Every 6 minutes for 30 minutes (5 sets) of:
300/250 Meter Ski Erg or Row
50 Double Unders
5 Wall Walks
300/250 Meter Ski Erg or Row
55+:
Every 6 minutes for 30 minutes (5 sets) of:
300/250 Meter Ski Erg or Row
40 Double Unders
4 Wall Walks
300/250 Meter Ski Erg or Row
Semi-Finals Track
35-49: Finish Testing per Email
50+:
Option 1:
Test Event 1
Option 2:
In 10 minutes build to your bench press weight.
50-54: 185/125 lbs
55-64: 135/95 lbs
65+: 115/75 lbs
and then. . .
At Desired Game Pace:
Two sets of:
200 Meter Row
2 Bench Press
300 Meter Row
2 Bench Press
400 Meter Row
Rest as needed
Rest 5-10 minutes and then . . .
For time:
500 Meter Row
10 Bench Press
1,000 Meter Row
10 Bench Press
2,000 Meter Row
10 Bench Press
50-54:
185/125 lbs
55-64: 135/95 lbs
65+: 115/75 lbs
Please take a note of your pacing, transition and how your are breaking up your bench press.
Three sets of:
Chest Supported Dumbbell or Kettlebell Rows x 8 reps + 5 second hold on the last rep
Rest 60 seconds