Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Activation
One-Two sets of:
Wall Sit x 60 seconds
Banded Lat Pull Down x 10 reps (light band)
*Keep the box at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
3 Inchworm Walk + Scap Push Up + Press Ups
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
A.
Every 60 seconds, for 10 minutes (10 sets of):
Slow Pull Power Clean + Power or Split Jerk @ 70%
B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean
C.
35-49:
For time:
50 Chest to Bar Pull-Ups
350 Foot Shuttle Run (25 foot increments)
30 Dumbbell Bench Press (50/35lbs)
350 Foot Shuttle Run (25 foot increments)
5 Legless Rope Climbs to 15′ target
50-54:
For time:
40 Chest to Bar Pull-Ups
350 Foot Shuttle Run (25 foot increments)
30 Dumbbell Bench Press (50/35lbs)
350 Foot Shuttle Run (25 foot increments)
3 Legless Rope Climbs to 15′ target
55-59:
For time:
40 Chest to Bar Pull-Ups
350 Foot Shuttle Run (25 foot increments)
30 Dumbbell Bench Press (35/20lbs)
350 Foot Shuttle Run (25 foot increments)
3 Legless Rope Climbs to 12′ target
60+:
For time:
15 Chest to Bar Pull-Ups
15 Pull-Ups
350 Foot Shuttle Run (25 foot increments)
30 Dumbbell Bench Press (35/20lbs)
350 Foot Shuttle Run (25 foot increments)
5 Rope Climbs to 12′ target
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Scaling Options for Legless / Rope Climbs:
3 Strict Pull-Ups for every Legless Rope Climb
2 Strict Pull-Ups for every Rope Climb
3 Rope Walks for every Legless / Regular Rope Climb
D.
Optional
Three sets of:
8-10 Right Leg Front Foot Elevated Split Squats
8-10 Left Leg Front Foot Elevated Split Squats
Rest 60 seconds
Cool Down
5 Minutes Bike @ easy pace
2 Minutes Foam Rolling Lats
5 Minutes Bike @ easy pace
General Training Notes:
More slow pull work for your cleans this week. The slow pull forces you to stay engaged during the first pull and focused on getting the knees back (out of the way of the barbell). Once you clean, readjust the bar to get it into your ideal rack position. From there please be patient as you dip into your heels and drive your knees out, then EXPLODE up as you use your hips to propel that barbell of your shoulders and into your receiving position. I like to think about my legs doing the work on my jerk versus my arms doing the work!
You’ll hit up some power rows, followed by a gymnastics conditioning piece. Don’t let the relative simplicity of this workout foul you. You will need to be smart about how you break up the reps for your pull-ups so you have some juice left for your rope climbs (especially for legless). I am a fan of descending reps for a big rep scheme like this one. Something like 18; 15; 12; 5 for 50 reps or 13; 11; 9; 7. Maintain short, quick breaks and immediately go into your shuttle runs. Keep a steady pace here. Go by feel on the bench press but avoid any reps that are ‘grindy.’ The grindy reps will require much longer rest periods so error on the side of breaking sooner rather than later. Shake out your arms during the next shuttle run and try to relax them as much as possible. Please make sure you rest enough after each rep to ensure you complete the rope climb. A no rep on a rope climb, especially legless, is costly. You may want to have a clock in sight so you can actually time your rests so you don’t jump up too soon!
Looking forward to seeing everyone’s comments about how they tackled this workout!