Mobility, Activation & Warm-Up
Jog 800 Meters and then accumulate 2 minutes in the Butterfly Stretch
followed by …
Clean Warm-Up with Plate
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
A.
Ten sets of:
Banded Wide Foot Box Squat to AT Parallel x 2 reps
Rest 45 seconds between sets
**Special Notes**
-Load the bar to 75% 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.
B.
Every 75 seconds, for 10 minutes (8 sets):
Power Clean & Jerk
Sets 1-4: 1 @ 75-80%
Sets 5-8 1 @ 80-85%
C.
35-49:
Five sets for times of:
50 Foot Handstand Walk
15/12 Calorie Echo/Assault Bike
50 Foot Double Kettlebell Front Rack Walking Lunge (24/16kg)
Alternate sets 1:1 with a partner.
50-54:
Five sets for times of:
30 Foot Handstand Walk
15/12 Calorie Echo/Assault Bike
50 Foot Double Kettlebell Front Rack Walking Lunge (24/16kg)
Alternate sets 1:1 with a partner.
55-59:
Five sets for times of:
15 Foot Handstand Walk
15/12 Calorie Echo/Assault Bike
50 Foot Double Kettlebell Front Rack Walking Lunge (16/12kg)
Alternate sets 1:1 with a partner.
60+:
Five sets for times of:
3 Wall Walks
12/10 Calorie Echo/Assault Bike
50 Foot Double Kettlebell Front Rack Walking Lunge (16/12kg)
Alternate sets 1:1 with a partner.
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
D.
Two sets of:
15 GHD Hip Extensions (add weight if you’d like)
25 Weighted Side Bends (each side)
Rest as needed
General Training Notes:
You are going heavier today with your box squats! It looks like people have become more comfortable with the set up and can start loading a bit more. Please film if you are still struggling with the proper set up.
Then, since we didn’t have a clean progression this past Monday, everyone will be working on power cleans today! Then onto a cardio gymnastics piece with set rest. If you have a partner then rest as long as it takes your partner to complete the working set. If you are by yourself then rest as long as it takes you to complete the set. Your goal is to be done with each set in 2:30 or less. Please use one of the handstand walk substitutions if you think your handstand walk is going to take you longer than 60 seconds (or reduce the distance).