Mobility, Activation & Warm-Up
Accumulate 90-120 seconds in this assisted squat position. Focus on ankle mobility and movement of the joints.
Two sets of:
Banded Monster Walks x 30 seconds each direction
Banded Lateral Walks x 30 seconds each direction
Banded Squats x 30 seconds
Dumbbell Clean Warm-Up (5 reps of each)
Squeeze Dumbbell Romanian Deadlift
Single-Arm Dumbbell Hang Power Clean
Pause Push-Press
A.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 85-95%
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps + Tall Jerk x 1 @ 55%
and then …
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Lift-Off + Clean & Jerk @ 75-85%
C.
For total time:
Two rounds of:
10 Dumbbell Thrusters
15 GHD Sit-Ups
20/16 Calorie Echo/Assault Bike
After the 2nd round, rest 2 minutes, then…
15 Dumbbell Thrusters
20 GHD Sit-Ups
30/26 Calorie Echo/Assault Bike
35-54: 50/35 lbs
55+: 35/20 lbs
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
Scaling Options for GHD Sit-Ups:
Weighted Sit-Up (20/14 lbs)
D.
Three sets of:
5-8 Glute Ham Raises
60 Seconds Wall Sit
Rest 1-2 minutes between sets
General Training Notes:
Today you’ll be building to 85-90% of your Front Squat and then doing a few sets at that weight. The past few weeks you’ve been building to that weight but today you are going to stay at that weight for a few sets. You are on the home stretch of this squat progression!
No blocks for your clean work today. The complex starts with a clean lift-off. Please focus on (1) the bar path going back versus vertical by (2) pulling the knees back and out of the way of the bar. The clean lift-off is a drill designed to help reinforce good pulling mechanics from the floor to mid-knee (make sure you don’t lift above the mid-knee for the lift-off).
Sensing a theme on Mondays? Dumbbells and lots of squats! The echo bike is old news by now since you’ve been doing lots of work on it and are feeling much more confident holding a higher RPM in your workouts 😉 But in all seriousness, you should be feeling more comfortable knowing what your threshold is on the bike and having the ability to maintain that pace longer in workouts. The goal for today is to keep the thrusters unbroken, smooth transition to the GHD sit-ups that should be held at a consistent pace and a hard effort on the bike. Maintain that pace on round two knowing that you get 2 minutes of rest. I’d like everyone to go into the final round without a rep scheme plan but working to keep the sets as few as possible. You will be fatigued at this point so it’s going to be just as much a mental test as a physical one to see how well you can hang on. Then who doesn’t love a sprint to the finish on the bike? We know Tim Paulson does.