Mobility
Rotate through the following two drills over the course of 4 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
and then …
Activation
Two sets of:
30 seconds of Prone Facing Pass Thrus (add weight if you’d like)
Rest 30 seconds
and then …
Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds Wall Slides
60 Seconds Row @ 70-75% effort
30 Seconds Deep Squat Progression
A.
Five sets of:
Tempo Back Squat x 2 reps @ 79% @ 32X1
Rest 2 minutes
B.
Every 2 minutes, for 10:00 minutes (5 sets of):
Snatch Lift-Off
+ Snatch
Set 1: 75%
Set 2: 78%
Set 3: 81%
Set 4: 84%
Set 5: 86%
*These are preferably done off blocks. Low hang means just below the knees.
Every 2 minutes, for 8 minutes (4 sets of):
Snatch
Set 1: 88%
Set 2: 90%
Set 3: 92%
Set 4: 94%
C.
35-49:
For total time:
40/30 Calorie Row
100 Foot Handstand Walk*
10 Bar Muscle Ups
Rest exactly 3 minutes, and then…
Two rounds of:
20/15 Calorie Row
50 Foot Handstand Walk*
5 Bar Muscle Ups
*Handstand walks completed in 25 foot unbroken increments with a turnaround at each 25 foot mark. If you don’t have HS Walks then please substitute with 10 Wall Walks (total time) and 5 Wall Walks (two rounds).
50-54:
For total time:
40/30 Calorie Row
50 Foot Handstand Walk*
8 Bar Muscle-Ups
Rest exactly 3 minutes, and then…
Two rounds of:
20/15 Calorie Row
25 Foot Handstand Walk*
4 Bar Muscle Ups
*Handstand walks completed in 5 foot unbroken increments with a turnaround at each 25 foot mark. If you don’t have HS Walks then please substitute with 5 Wall Walks (total time) and 2 Wall Walks (two rounds).
55-59:
For total time:
40/30 Calorie Row
25 Foot Handstand Walk*
5 Bar Muscle-Ups
Rest exactly 3 minutes, and then…
Two rounds of:
20/15 Calorie Row
15 Foot Handstand Walk*
5 Chest-to-Bar Pull-Ups
If you don’t have HS Walks then please substitute with 3 Wall Walks (one round) and 1 Wall Walk (two rounds).
60+:
For total time:
40/30 Calorie Row
5 Wall Walks
10 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then…
Two rounds of:
20/15 Calorie Row
2 Wall Walks
5 Chin-over-the-Bar Pull-Ups
TIME CAP = 20 MINUTES
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
D.
Three sets of:
20 Banded Clam Shells (10 per side)
Rest 30 seconds
16-20 Alternating Goblet Hold Lunges
Rest 90 seconds
Athlete Notes:
Fast paced gymnastics for today! There are multiple ways to attack this workout depending on your strengths and weaknesses. Choose to either do HS Walks or Wall Walks at the start, don’t go back and forth. Ideally we’re looking for the calories to take right around 2 minutes or so. If you’re worried about the handstand walk then ease off and lose a little time on the row to build some confidence there. You shouldn’t be grip and ripping on the row but being efficient and calm.
For the handstand walks, if you’re proficient, then trust in your ability and kick right up. This is as much about muscle endurance as it is skill work so trust your abilities. For those of you a little less proficient try to cap yourself at about 3-4 minutes on the handstand walk (if you elect for the HS Walk). This way you still get ‘touches’ on being inverted but won’t be spending the entire workout there.
For the bar muscle ups we’re just looking to for you to go unbroken! If that isn’t possible then choose a rep scheme that best suits your abilities and stay diligent to get right back up to the bar. You get a three minute rest after this so send it and see how long you can hang on. The second portion is all about transitions. It’s the same number of reps but everything is broken into thirds so you should feel more confident attacking each movement. Transition quickly and go unbroken! ”
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.
Sandbag Conditioning
For time:
400-Meter Sandbag Bearhug Carry
400-Meter Farmer Carry
35-54:
150/100 lbs; 70/53 lbs
55+: 100/75 lbs; 53/35 lbs
*Equipment may be taken in any order and can be switched out – i.e. 100 meters with the sandbag followed by 100 meters with the kettlebells.
*Every time you set a piece of equipment down you must perform 10 Sandbag Bearhug Squats OR 15 Double Kettlebell Deadlifts (depending on which piece you resume with) before you can resume – i.e. you’re carrying the sandbag and have to drop, before you can start again with the sandbag you must perform 10 bearhug squats, if you choose to switch to the kettlebells you must perform 15 kettlebell deadlifts before beginning the farmer carry.