Mobility + Warm-Up
Banded Hamstring Pulse x 60 seconds per leg
500 Meter Row
10 Alternating Leg Reaches
30 seconds MedBall Squeeze Marching
250 Meter Row
5-10 Reach Thrus
5 Weighted DeadBugs (slow and controlled)
Posterior Activation Sequence
One-two sets of:
Single Leg RDL x 5 reps per leg @ 3011
Goat Baggers x 5 reps @ 3111
Barbell Good Mornings x 10 reps @ 3011
A.
For movement quality complete every minute, on the minute, for 12 minutes, (6 sets) of:
Station 1: 45 seconds CrossOver or Double-Under Practice
Station 2: 45 seconds Candlestick Roll to Pistol Squat Balance (alternating)
B.
Every minute, on the minute, for 15 minutes:
Banded Deadlifts x 2 reps @ 50% of 1-RM Deadlift
C.
35-54:
For time:
Run 1200 Meters
63 Wallball Shots (20/14 lbs to 10/9′ target)
36 Kettlebell Swings (24/16 kg)
Rest until the running clock reaches 15:00, and then…
Three rounds for time of:
Run 400 Meters
21 Wallball Shots (20/14 lbs to 10/9′ target)
12 Kettlebell Swings (24/16 kg)
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10
55+:
For time:
Run 1200 Meters
63 Wallball Shots (20/10 lbs to 10/9′ target)
36 Kettlebell Swings (16/12 kg)
Rest until the running clock reaches 15:00, and then…
Three rounds for time of:
Run 400 Meters
21 Wallball Shots (20/14lbs to 10/9′ target)
12 Kettlebell Swings (16/12 kg)
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10
Only bring the kettlebell as high as your mobility allows for (for many of you this will mean eye level). Check out this article to learn more about why we encourage each athlete to assess their kettlebell swing height.
D.
Three rounds of:
20 Tempo Bicycles (10 Each Side) @ 1111
20 Lying Leg Lifts
20 Straight-Arm Ceiling Reaching Crunches
General Training Notes:
Feel free to adjust the time scheme on the gymnastics skill work (ex: every 90 seconds) if you want more time to work on those skills. After you get some touches on the rope and single leg work you’ll move into some banded deadlifts. For your banded deadlifts, stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 25% of your 1-RM Deadlift tension at lockout – such that the total weight will be roughly 75% of your 1-RM. If you don’t have a rig to set the bands up with then try this version.
Then you enter into wall ball heaven today! 🙂 The goal of today’s session is to EMBRACE the wall ball shots! You’ve got 125 reps of them today so is best to be at peace with them from the get go! You open with a longer run (you can sub a 1500 meter row if needed) and this should open up your lungs, not demolish you for your wall ball shots. Lets say this run is a 6/10 effort. That way you can come right to your wall ball and start knocking out reps. Try to do these in 3 sets or less (less is better). Stay unbroken on your KB swings and you should have a descent amount of rest. The next portion is just a smaller rep scheme for rounds. Keep the runs at a decent but comfortable pace so you can keep your wall ball shots and kb swings unbroken. Challenge yourself to stay unbroken on both movements! Have so much fun with this!
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.
Running Option
5 Minute Warm-Up Jog
Three sets of:
2:00 Run @ 5K Pace
60 Seconds Rest
and then …
10:00 Tempo Run
Rest 2 Minutes
and then …
Three sets of:
2:00 Run @ 5K Pace
60 Seconds Rest