Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds
Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)
and finish with …
Standing Kettlebell March x 60 seconds (slow and controlled)
A.
Eight sets of:
Banded Wide Foot Box Squat to Parallel x 2 reps
Rest 45-60 seconds between sets
**Special Notes**
B.
If you are competing in an online qualifier or competition (like MFC) then complete the following:
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 65%
Sets 4-6: 1 Hang Power Clean + Power Jerk @ 75%
Sets 7-8: 1 Hang Power Clean + Power Jerk @ 85%
If you are totally focused on your off season then complete this:
Every 90 seconds, for 12 minutes (8 sets of):
1 Tall Box Jump
10 HEAVY Russian Kettlebell Swings
C.
35-49:
Four sets of:
20 Wall Balls Shots (30/20lbs to 10/9′)
20 Second Max Effort Echo Bike Sprint
Rest 2 minutes between sets
50-54:
Four sets of:
20 Wall Balls Shots (20/14lbs to 10′)
20 Second Max Effort Echo Bike Sprint
Rest 2 minutes between sets
55+:
Four sets of:
20 Wall Balls Shots (20/10lbs to 9′)
20 Second Max Effort Echo Bike Sprint
Rest 2 minutes between sets
D.
Four sets of:
Weighted Russian Twists x 30 seconds
Rest 30 seconds
General Training Notes:
For the box squats make sure you are setting up with a wide stance! I have noticed from reviewing videos over the past few weeks that many are still too narrow. Set up with a wide stance! Then load the bar to 50% of your 1RM and then add band tension that takes the lockout to an extra 25%. As in previous weeks, the focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.
My MFC peeps and other online qualifier athletes – you’ll be doing a hang power clean and jerk complex today. Anyone else who doesn’t have plans to compete in the next few months will keep their focus on explosive power with 1 tall box jump and some heavy RKB swings. Please set up a side box to step down to in an effort to stay safe with your box jumps.
And you guys – I am so excited about your conditioning piece today! Wall all volume accumulation into an all out sprint!! Muahahahaha! The goal is to keep the wb shots unbroken and then send it on the bike. Remember Lauren Stallwood on the bike (refresher if you don’t). Yeah, that is what we want you channeling today! We expect a little bit of dropoff as the lactic acid builds up, but if you’ve hit significant dropoff (base this on your max rpm’s and ability to hold there) by the 3rd set, then you’re free from completing the 4th set. We told you this cycle was going to make you a more powerful athlete. What better way to do that than by bike sprints?
**This is for those doing the Legends Qualifier events. Please make this the priority for training today**
Legends Qualifier Event 23.5
35-59:
As many rounds and reps as possible in 3 minutes:
10 Cleans
10 Toes-to-Bar
Rest 60 seconds and then …
As many rounds and reps as possible in 3 minutes:
8 Cleans
8 Toes-to-Bar
Rest 60 seconds and then …
As many rounds and reps as possible in 3 minutes:
6 Cleans
6 Toes-to-Bar
35-49: 155, 185, 205 lbs / 115, 135, 145 lbs
50-54: 135, 155, 185 lbs / 95, 115, 125 lbs
55-59: 115, 135, 155 lbs / 75, 85, 95 lbs
60+:
As many rounds and reps as possible in 3 minutes:
5 Cleans
5 Toes-to-Bar
Rest 60 seconds and then …
As many rounds and reps as possible in 3 minutes:
4 Cleans
4 Toes-to-Bar
Rest 60 seconds and then …
As many rounds and reps as possible in 3 minutes:
3 Cleans
3 Toes-to-Bar
60-64: 115, 135, 155 lbs / 75, 85, 95 lbs
65+: 105, 125, 145 lbs / 75, 85, 95 lbs