Dynamic Mobility, Activation and Warm-Up
Two sets of:
Hamstring Pulse with a Softball
x 30 seconds per side
Foam Roll Lats x 30 seconds per side
and then …
Two sets of:
Thoracic Rotation
x 5 per side
Hamstring Curl with Foam Roller x 8-10 reps
and then …
Three sets of:
KB Swings x 15 reps (weight up to athlete but should be fairly light)
DB Overhead Squat x 5 reps (if you can’t do this then do a single arm DB overhead squat x 5 reps per arm)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%
B.
Three Sets of:
Pause Deadlift x 10 reps @ 57.5%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
C.
As many rounds and reps in 30 minutes:
25 Calorie Row
50 Air Squats
Handstand Walk
50 Sit-Ups
Handstand Walk
100 Double-Unders (200 Single-Unders)
35-49: 25′ Handstand Walk
50-54: 15′ Handstand Walk
55+: Wall Walks x 2 ascents; 60 Double-Unders (120 Single-Unders)
Note:
I expect 30 minutes of work from everyone. The Handstand Walks may slow some down and that is okay. The goal of this workout is to have you handstand walking while breathing in a workout. You may anchor your feet for the sit-ups if you prefer.
Optional Gymnastics Session
Three sets of:
Rope Climb Mount x 1.1.1
Rest 60 seconds
and then …
Every minute, on the minute, for 6 minutes:
Rope Climb x 1 ascent (15′)
and then …
Three sets of:
L Hang from Rope x 15.15