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 2″ Above Parallel x 2 reps
Rest 45-60 seconds between sets
**See Notes**
B.
If you are competing in an online qualifier or competition (like MFC or Legends) then complete the following:
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 70%
Sets 4-6: 1 Hang Power Clean + Power Jerk @ 75-80%
Sets 7-8: 1 Hang Power Clean + Power Jerk @ 85-90%
If you are totally focused on your off season then complete this:
Every 90 seconds, for 9 minutes (6 sets of):
8 Russian Step-Ups per leg
C.
35-54:
Against a 2 minute clock for max reps:
15 Double Kettlebell Front Racked Squats (24/16kg)
15/12 Calorie Ski-Erg or Row
Max Reps Toes-to-Bar or Chest-to-Bar Pull-Ups in the remaining time.
Rest 60 seconds and repeat for a maximum of FOUR sets
*On the 4th set the time is extended to 3 minutes*
Continue until you’ve reached 60 reps of Toes-to-Bar/C2B Pull-Ups or until you have completed 4 intervals, whichever comes first.
55+:
Against a 2 minute clock for max reps:
15 Double Kettlebell Front Racked Squats (16/12kg)
12/10 Calorie Ski-Erg or Row
Max Reps Toes-to-Bar or Chin-over-the-Bar Pull-Ups in the remaining time.
Rest 60 seconds and repeat for a maximum of FOUR sets
*On the 4th set the time is extended to 3 minutes*
Continue until you’ve reached 60 reps of Toes-to-Bar/ Pull-Ups or until you have completed 4 intervals, whichever comes first.
D.
Two sets of:
25 GHD Hip Extensions
25 Weighted Side Bends (each side)
Rest as needed
General Training Notes:
We are increasing the % of your squat today! Load the bar to 70% of your 1RM and then add band tension that takes the lockout to an extra 25%. 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. Then those who are competing or can do the HPC + PJ sets while anyone in their full off season will complete the Russian Step-Ups (please see the video to ensure you are doing them correctly).
Then you’ve got some max reps conditioning today! We want to give you the choice to accumulate some volume at either movement – whichever you think you need more work on. This is one of those workouts where speed is rewarded. The faster you go and the longer you hang on the sooner you’ll be done. All that said, make sure you’re going through full range of motion on those squats. Don’t shorten the reps just because you want to go faster. You should have around 30 seconds to complete your max reps so adjust as needed and adhere to the 75 rep cap.