Mobility, Activation & Warm-Up
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
A.
Every minutes, on the minute, for 12 minutes (3 sets) of:
Station 1 – Strict Handstand Push-Ups x 6-8 reps (55+: 3-5″ riser)
Station 2 – Ring-Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank
(Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)
B.
Four sets for times of:
30/22 Calorie Row or Bike Erg
20 Thrusters
10 Handstand Push-Ups
Rest 3-4 minutes
35-54: 115/75 lbs
55+: 85/55 lbs; 7 Handstand Push-Ups
C.
Every minute, on the minute, for 12 minutes:
Minute 1: 15 V-Ups
Minute 2: 30 second Prone Plank
Minute 3: 30 Flutter Kicks
Athlete Notes:
Nothing like some sprintervals to kick off your weekend! These can get real nasty, real quick! Your goal should be to remain as consistent as possible across the four sets. Don’t come out of the gates so hot round 1 that you completely drop off by the second round. Hit the row at an aggressive, but not sprint, pace … think an 8 out of 10 effort. The thrusters should be done in 1-2 sets for the first few, maybe a 3rd set on rounds 3-4 if your legs are trashed at that point – please pick a weight that allows for this (and, if you want to challenge yourself, go up in weight on the thrusters). The handstand push-ups are low enough reps that you should be able to knock them out unbroken or in two sets. Push yourself to stay in rhythm on your kipping handstand push-ups. If you want to make it more challenging than add a deficit or increase the reps. Use that 3-4 minutes of rest to lower your heart rate, shake your legs and arms out, and prep your mind to go hard again! Earn that weekend!
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 Endurance Option
Every 2 minutes, for 16 minutes (or until you can’t maintain your pace):
Run 200 Meters @ 95+% of your 400m PR pace
Similar to last week…but this week you’re going to increase the pace you’re holding for the 200m repeats.