Mobility
Spend 3-5 minutes on:
T-Spine Foam Roll + Hold with Intentional Breathing
Activation
One set of:
Y’s, T’s & W’s x 10 reps
CrossOver Symmetry Row x 15 reps
20 Seconds *LIGHT* bounding in place
Warm-Up Flow
Three sets, at moderate pace:
30 seconds Single-Unders
1 Wall Walk + 30 second hold
5Knees to Chest
A.
In 15 minutes or less build to Today’s Heavy Strict Press
and then…
Three sets of:
Push Press x 3 reps @ 85-90% of 1-RM
Rest as needed
B.
35-54:
Every minute, on the minute, for 2 minutes of:
Strict Handstand Push Ups x 50% of Max Reps
Followed by…
Every minute, on the minute, for 2 minutes of:
Weighted, Drag, or Regular Rope Double Unders x 50% of Max Reps
Followed by…
Every minute, on the minute, for 2 minutes of:
Toes to Bar x 50% of Max Reps
After completing this first full round (6 minutes) repeat the entire set for a total of 12 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute
55+:
Every minute, on the minute, for 2 minutes of:
Strict Handstand Push Ups to 5″” riser x 50% of Max Reps
Followed by…
Every minute, on the minute, for 2 minutes of:
Weighted, Drag, or Regular Rope Double Unders x 50% of Max Reps
Followed by…
Every minute, on the minute, for 2 minutes of:
Toes to Bar x 50% of Max Reps
After completing this first full round (6 minutes) repeat the entire set for a total of 12 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Tuck-Ups
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
C.
3-6-9-12-18
35-54:
For time:
3 Shoulder to Overhead (135/95 lbs)
3 GHD Sit-Ups
6 Shoulder to Overhead (135/95lbs)
6 GHD Sit-Ups
9 Shoulder to Overhead (135/95lbs)
9 GHD Sit-Ups
Rest 60 seconds
12 Shoulder to Overhead (105/75lbs)
12 GHD Sit-Ups
15 Shoulder to Overhead (105/75lbs)
15 GHD Sit-Ups
18 Shoulder to Overhead (105/75lbs)
18 GHD Sit-Ups
55+:
For time:
3 Shoulder to Overhead (105/75 lbs)
3 GHD Sit-Ups
6 Shoulder to Overhead (105/75lbs)
6 GHD Sit-Ups
9 Shoulder to Overhead (105/75lbs)
9 GHD Sit-Ups
Rest 60 seconds
12 Shoulder to Overhead (75/55lbs)
12 GHD Sit-Ups
15 Shoulder to Overhead (75/55lbs)
15 GHD Sit-Ups
18 Shoulder to Overhead (75/55lbs)
18 GHD Sit-Ups
Time Cap = 12 Minutes (including mandatory rest)
GHD Sit-Up Standard:
35-59 Men: 40″ from top of seat to floor
35-59 Women: 37″ from top of seat to floor
60+ Men: 37″ from top of seat to floor
60+ Women: 31″ from top of seat to floor
D.
Three sets of:
10 reps of *tricep complex*
Rest as needed
Tricep Complex =
1 Dumbbell Skull Crusher
1 Dumbbell Tate Press
1 Close Grip Dumbbell Bench Press
Athlete Notes:
Today’s workout is a fun volume accumulation piece that pairs two movements that both require a strong core. You can elect to do a push press, push jerk or split jerk for the shoulder to overhead. You are taking the barbell from the floor. Do whichever barbell cycling makes the most sense for you with the weight used. You ideally want to keep the s2o unbroken for as long as possible since breaking it means you are doing a significant amount of more work (another clean) to get the bar back into position. Use the 60 seconds of rest to change out the weight.
Find a good rhythm on the GHD Sit-Ups and, in the bigger sets, plan some strategic breaks. If GHD Sit-Ups bother your back then please substitute with weight anchored sit-ups (20/14 lbs). Please adjust the load of the shoulder to overhead if the first weight is more then 80% of your 1-RM.
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.
Assault Bike or Echo Option
For time:
60/40 Calorie Assault Bike or 55/35 Echo Bike
Rest 90 seconds
60/40 Calorie Assault Bike or 55/35 Echo Bike
Rest 2 minutes
60/40 Calorie Assault Bike or 55/35 Echo Bike
Rest 2:30 Minutes
60/40 Calorie Assault Bike or 55/35 Echo Bike
Rest 3 minutes
60/40 Calorie Assault Bike or 55/35 Echo Bike