Mobility + Activation + Warm-Up
Banded Scarecrow x 2 minutes
and then …
Banded Fire Hydrants x 10 reps
Banded Leg Kick Backs x 10 reps
Banded Clam Shells x 10 reps
Right leg first; then switch legs
and finish with …
10 Light Goblet Squats
20 Overhead Band Pull-Aparts
10 V-Ups
A.
Three sets of:
Barbell Glute Bridge x 8 reps @ 2112
Rest 2 minutes
B.
Three sets for max reps of:
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 60 seconds
60 seconds of DB Reverse Flies (light)
Rest 60 seconds
C.
Against a 3-minute clock…
Row 500 Meters
Max Reps of Toes to Bar
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Russian Kettlebell Swings
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
35-54: 24/16 kg
55+: 16/12 kg
Athlete Notes:
Glute Day! Go heavy on those glute bridges for 8 reps and then you’ll transition to light weight for your sumo deadlifts. Make sure you set up with a wide stance, toes turned out and keep the shins as vertical as possible. You will pair your sumo deadlifts with a shoulder corrective exercise so keep the load light and focus on recruiting the rhomboid muscles. Then you get a fun 32 minute workout. You should have around 60-70 seconds to get your max reps in (toes to bar or russian KB swings) and just flow with these movements. Get a good sweat on and have fun. Feel free to sub with knees to elbows, knees to chest or v-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.
Gymnastic Session
Pick Your Poison
2 Minutes of BikeErg, Row, Assault/Echo Bike or SkiErg
Ring Muscle-Up, Ring-Dips or Stationary Dips x Max Unbroken Reps
Rest 2:30 and repeat for a total of FOUR sets
The goal is to be slightly winded and transition into a gymnastics movement of your choice. You get to choose what ring movement you’d like to work on (ring muscle-ups, ring dips) or complete with stationary dips. Feel free to add assistance if you don’t have these movements as rx’d and want to get some volume in with them.