Mobility
Front Rack PVC Pipe Stretch x 45-60 seconds per side
Hawaiian Squats x 5 reps per side
Activation
Two sets of:
Banded Clam Shells x 10 reps per side
Banded Fire Hydrants x 10 reps per side
90/90 Hip Rotations x 45 seconds
Warm-Up
Three sets of:
2 Minutes Easy Pace BikeErg / Assault Bike / Echo Bike
Over/Under Barbell x 10 reps (5 each direction)
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 70%
B.
In 10-15 minutes, build to today’s Heavy (and quality) Jerk
*You may split or power jerk. Choose whichever is strongest for you.
**If you fail, take one more attempt at that weight, if you fail again, this segment is over.
C.
For total time:
Three rounds of:
200 Meter Run
10 Dumbbell Hang Clean and Jerks
Rest exactly 2 minutes, then…
Two rounds of:
400 Meter Run
10 Dumbbell Push Press
Rest exactly 2 minutes, then…
One round of:
600 Meter Run
50 Foot Lunge with Right Arm Overhead Left Arm Front Rack
50 Foot Lunge with Left Arm Overhead Right Arm Front Rack
35-49: 70/50 lbs
50-59: 50/35 lbs
60+: 35/20 lbs
Athlete Notes:
We’ve been seeing more and more workouts with moderate to heavy dumbbells in them so we want to make sure that you’re comfortable when they come up. This workout is all about managing those dumbbells while your heart rate is spiked. We want you pushing the pace on the run so holding close to your 800 meter trial time pace for the 200 meters and then your 1 mile trial time pace for the 400 and 600 meter run. On the first three round section we want you to hang on to the dumbbells, but by that 2nd and even 3rd round it’ll be tough to get the 10 reps, but doable. After your 2 minute rest we move into the two round piece where the movement switched to push press. Again, we’re looking for unbroken on these knowing that you’ve only got 20 reps total split between the two rounds. You’ll get another rest to try and manage your heart rate and fatigue and then we’ve got one sprint for time. This movement came up a few years ago with the overhead/front rack dumbbell lunges. This will test your shoulder stability and endurance so keep that bicep close to your ear and stabilize that weight overhead. You can do 25′ feet down and 25′ back but try to keep that weight overhead for the entire length of lunges so take a quick breath or two before starting the 50 foot traverse, then go for it!
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
Against a 3 minute clock, perform the following…
50 Foot Hand Over Hand Rope Pull (5/10 effort)
10 Dumbbell Bench Press
5 Wall Walks
Max Rope Climbs in the remaining time
Rest 2 minutes between sets and complete a total of 5 sets, or 20 rope climbs, whatever comes first.
35-54: 50/35 lbs
55+: 35/20 lbs