Mobility, Activation & Warm-Up
60 seconds Distracted Ankle Mobility
60 seconds Banded Perfect Stretch per side
60 seconds Bird Dogs (30 seconds per side)
and then …
Complete with nasal breathing only:
200 Meter Run
5 Deep Squat Progressions
200 Meter Run
60 seconds Over/Under Barbell (30 seconds per side)
200 Meter Run
5 Deep Squat Progressions
30 seconds Bear Crawl with Wrist Stretch
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
then…..
Two-Three sets of:
Back Squat x 75% Max Reps @ 2011 Tempo
Rest 2 minutes
Stop when you can not maintain proper positioning or the tempo.
B.
Three rounds for time:
7 Front Squats (take from the floor)
14/11 Calorie Assault Bike
Followed by…
Three rounds of:
14 Dumbbell Front Squats
14/11 Calorie Assault Bike
35-49: 185/125 lbs; 50/35 lbs
50-54: 155/105 lbs; 50/35 lbs
55+: 135/95 lbs; 35/20 lbs
Please adjust the front squat weight if this is 90+% of your 1-RM clean.
C.
Three sets of:
Suitcase Carry x 100-Feet each arm
Rest as needed
Elbow Jacks x 30 seconds
Rest as needed
Athlete Notes:
Yesterday was about being methodical in the workout but today there is no time to think in this workout. Pick up the bar, start squatting, hit the bike at an aggressive pace, then really turn it on once you get to the dumbbell rounds. The first three rounds you can be a little conservative if you’re concerned about the weight. This weight should be something you can do unbroken but if that’s only 60-65% or less of your 1RM front squat then we want you to turn and burn. Pop your hips at the top and drop right into the next squat. On the bike you’re going to be aggressive, but hold a pace that allows you to go straight back to the barbell. Once you’re past the heavy weight and it’s on to the dumbbell squats, failure shouldn’t concern you at all and it’s time to ramp up whatever you’ve got left in your legs! You should have jelly legs following this workout. 🙂
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.
Rowing Endurance Option
Six sets for times of:
500 Meter Row*
Rest 60-90 seconds between sets
*Perform these as follows…
-First 200 meters at 5k pace
-Final 300 meters at SPRINT pace
Semi-Finals Track
35-49
Mobility of choice
Ten sets of
2 Minutes BikeErg @ medium pace; 3-4 damper setting
1 Minute Easy Spin
Semi-Finals Track
50+:
A.
Gymnastics Primer:
Two-Three sets of:
6-8 Ring Rows
10 Second Legless Rope Hang Hold
5 Scap Pull-Ups
B.
Take 5-10 minutes to play around with your farmers carry and tall box jumps
C.
Option 1-
Test 2
Option 2 –
50-54:
Every 90 seconds, for 27 minutes (6 sets):
Interval 1 – 15′ Legless Rope Climb
Interval 2 – 100′ Farmers Carry (32/24 kg)
Interval 3 – 12 Box Jumps (30/24″)
55+:
Every 90 seconds, for 27 minutes (6 sets):
Interval 1 – 12′ Legless Rope Climb
Interval 2 – 100′ Farmers Carry (24/16 kg)
Interval 3 – 12 Box Jumps (24/20″)