Mobility
Banded Hip Rotations x 8-10 reps per side
Groiner Stretch x 20-30 seconds per side
and then …
Activation
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)
Warm-Up Flow
Two sets of (nasal breathing only)
400 Meter Run
20 Second Hang from Pull-Up Bar
5 Strict Pull-Ups
Empty Barbell Front Squats x 10 reps
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
Bent-Over Dumbbell Flyes x 15 reps @ 20X1
Rest 60 seconds
B.
Three sets of:
Front-Racked Kettlebell Split Squats x 8-10 reps each @ 2011
Rest 30-45 seconds
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 2 minutes
C.
For time OR completion:
1000 Meter Row
30 Toes to Bar
20 Burpee Box Jump Overs (24/20″)
30 Toes to Bar
1000 Meter Row
Athlete Notes:
Get some tempo front squats today! If the tempo is too aggressive for you then complete 6 reps @ 22X1 each set. You’ll then move into some front rack split squats and chin-ups (use a band if needed). We are focusing on higher reps / less weight to give your CNS a break this week. You’ve got a fun conditioning piece today. My suggestion is to turn off the clock and complete this for fun; grab a buddy and move through at a sustainable pace, remembering that you don’t need to go 100% effort every day to see results (in fact, that isn’t sustainable long term).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Short
35-49:
Four sets for times of:
20/16 Calorie C2 Bike Damper 10 Standing
50 Foot Hand Over Hand Rope Pull
10 Strict Handstand Push-Ups
Rest 90-120 seconds between sets or alternate rounds 1:1 with a partner.
50-54:
Four sets for times of:
16/12 Calorie C2 Bike Damper 10 Standing
50 Foot Hand Over Hand Rope Pull
7 Strict Handstand Push-Ups
Rest 90-120 seconds between sets or alternate rounds 1:1 with a partner.
55+:
Four sets for times of:
16/12 Calorie C2 Bike Damper 10 Standing
50 Foot Hand Over Hand Rope Pull
10 Strict Handstand Push-Ups to 5″ riser
Rest 90-120 seconds between sets or alternate rounds 1:1 with a partner.