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.
Three sets of:
Back Rack Reverse Lunges x 8 reps per leg @ 3011
Rest 2 minutes between sets
B.
Four sets of:
Sumo Deadlift x 8-12 reps @ 70+%
Rest 2 minutes between sets
**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps
C.
“Road to Nowhere”
Three rounds for time of:
15/12 Calorie Row
15 Dumbbell Thrusters
35-54: 50/35lbs
55+: 35/20 lbs
Restest! Please compare results to 8/14/2023
D.
Three sets of:
Banded Hamstring Curls x 20 reps
Banded Face Pulls x 10 reps
Rest 1-2 minutes between sets
Athlete Notes:
You are starting your Monday off with some single-leg work. Please show control on the way down, adhering to the 3 second tempo and just lightly touch the ground. You shouldn’t be banging your knee into the ground just so you can stand up with a few extra pounds. You’ll build on last weeks sumo deadlifts with an increase in the percentage. When you set up make sure you are taking a wide stance and turning your toes out a bit so you feel your hamstrings and adductors doing work!
Then you will be retesting Road to Nowhere! Please look back at your previous notes to see what your time was and how you approached the workout. Like last time, you’ll want to keep a fast row pace but one that will allow you to quickly get off and transition right into your **unbroken** thrusters. That’s right – you’ve build up a ton of leg endurance this cycle so the goal is to stay unbroken! Once you finish your thrusters take a deep breath as you transition back to the erg. Remember to quick release those straps on the erg so you can quickly get in and out of the rower! Please post how you did and if you changed your game plan based on your experience tackling this back in August.