Mobility
Banded Pec Stretch x 45 seconds per side
Banded Lat Stretch x 45 seconds per side
Activation & Warm-Up
Two sets of:
Ski Erg x 60 seconds @ easy pace
Shoulder Circles x 10 reps each direction
Shoulder Tap + Push-Up x 5 reps
90/90 Hip Rotations
and then …
Overhead Bamboo Hold x 60 seconds (you may use anything you’d like here but try to make it a bit unsteady)
A.
Three sets of:
10 Bamboo Shoulder Press
12-15 Snatch Grip Chest Supported Rows
Rest as needed
B.
Every minute, on the minute, for 8 minutes:
3 Banded Speed Deadlifts @ 70%
**See Note**
C.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run, 500 Meter Row, or 30/24 Calorie Echo/Assault Bike
immediately followed by…
“The Chief”*
*Add one round of “The Chief” after every 400 meter run – e.g.,
400 Meter Run
One Round of “The Chief”
400 Meter Run
Two Rounds of “The Chief”
400 Meter Run
Three Rounds of “The Chief”
and so on.
“The Chief” =
3 Power Cleans
6 Push-Ups
9 Air Squats
35-54: 135/95 lbs
55+: 95/65 lbs
D.
Accumulate 100 Banded Overhead Triceps Extensions
General Training Notes:
You’ve already got your bar set up for the bamboo holds and so today you’ll move into some bamboo bar presses (or a barbell with kettlebells hanging from it). Keep the weight light as this lift is more about all those small muscles in the shoulder girdle working to stabilize the weight. Then onto your deadlift progressions. Add 25% band tension at lockout. As it has been each week, the focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
Then it is aerobic Saturday! Hit the run with a little intensity, especially early on when you’re coming in and only performing smaller rounds of the “Chief”. As those rounds get deeper and the time ticks away we expect a little bit of pacing drop but your goal should be to remain as consistent as possible throughout the 30 minutes. Check your times on the first few runs and try to keep those close. Check your times on the first round and the double round of “”Chief”” and then try to hold that there as well. Don’t come out too hot and bonk at the halfway point. But on the flipside, don’t hold too much back for too long and still have plenty in the tank at the end of the 30 minutes. Find your pace early on and see what you can hold for a longer duration.