Mobility + Warm-Up
Two sets, nasal breathing only, of:
20 Calories Echo / Assault Bike
Over/Under Barbell x 10 reps (5 each direction)
Hip Flexor Activation
Two sets of:
Standing Leg Lifts x 5-10 reps per leg*
Seated Single Leg Lift over object (standing dumbbell) x 10 reps per leg
*Loop a small band around both feet. Holding the band down with one foot, pull the opposite leg up to a 90 degree angle.
A.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 72.5% of your 5-RM
*Note: If you do not know your 5-RM, establish that this week instead of doing these sets.
B.
35-54:
For time:
12 Lateral Burpees Over Bar
6 Bar Muscle-Ups
6 Power Cleans (155/115lbs)
10 Lateral Burpees Over Bar
5 Bar Muscle Ups
5 Power Cleans
8 Lateral Burpees Over Bar
4 Bar Muscle Ups
4 Power Cleans
6 Lateral Burpees Over Bar
3 Bar Muscle Ups
3 Power Cleans
4 Lateral Burpees Over Bar
2 Bar Muscle Ups
2 Power Cleans
2 Lateral Burpees Over Bar
1 Bar Muscle Up
1 Power Cleans
55+:
For time of:
12 Lateral Burpees Over Bar
6 Chest-to-Bar Pull-Ups
6 Power Cleans (115/75lbs)
10 Lateral Burpees Over Bar
5 Chest-to-Bar Pull-Ups
5 Power Cleans
8 Lateral Burpees Over Bar
4 Chest-to-Bar Pull-Ups
4 Power Cleans
6 Lateral Burpees Over Bar
3 Chest-to-Bar Pull-Ups
3 Power Cleans
4 Lateral Burpees Over Bar
2 Chest-to-Bar Pull-Ups
2 Power Cleans
2 Lateral Burpees Over Bar
1 Chest-to-Bar Pull-Ups
1 Power Cleans
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following):
Jumping Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
C.
Three sets of:
10 Banded Paloff Rotations (per side)
Rest 45 seconds
30-45 seconds Supine GHD Hold
Rest 45 seconds
100-ft Bottoms Up Kettlebell Carry
Rest 45 seconds
General Training Notes:
If you did not test your 5-RM back squat last week then please do so today.
Get ready to move FAST on today’s conditioning piece. The intention for today’s training is to have you breathing hard but confident in executing your BMU/C2B PU every time you go up to the rig. We want you pushing on your lateral burpees over the bar. Take a breath as you turn toward the rig and the goal is unbroken. Fast singles on your power cleans to keep the HR at bay so you can then PUSH on your next set of burpees. If gymnastics is a weak spot for you then push during your strengths (power cleans + burpees) so you have a little extra time at the rig. The volume will sneak up on ya but should still allow for you to maintain intensity throughout the descending rep scheme. Please record how you approach 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.
Hypertrophy Session
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Row x 8-10 reps @ 2111 (Left)
Station 2 – Landmine Row x 8-10 reps @ 2111 (Right)
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Wall Sit x 45 seconds
Station 5 – Goblet Squats x 45 seconds
B.
Complete as many reps as possible in 7 minutes of:
20 Walking Lunges with Dumbbell Farmer’s Carry
10 Gorilla Rows