Mobility
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
2 minutes of Dynamic Wrist Stretch and Mashing
“Warm-Up Flow”
Two sets of:
4 Minutes Backward Walk
10 Tibia Raises
10 Calf Raises
10 Barbell Front Squats
A.
Two sets of:
2 Clean Lift-Offs
+ Clean @ 50-60% of 1-RM Clean
Rest as needed
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 rep @ 65-85%
B.
35-54:
Every minute, on the minute, for 30 minutes (10 sets of):
Station 1 – 15-18/10-12 Calorie Row
Station 2 – 5-6 Dumbbell Devil’s Press (50/35 lbs)
Station 3 – 30 Double Unders
55+:
Every minute, on the minute, for 30 minutes (10 sets of):
Station 1 – 15-18/10-12 Calorie Row
Station 2 – 5-6 Dumbbell Devil’s Press (35/20 lbs)
Station 3 – 10-30 Double Unders
Scaling Options for Double-Unders (choose one of the following):
Single-Unders x Double the Reps
Tuck-Ups
C.
Three sets of:
Tempo Medball Hamstring Curls x 10-12 @ 3131
Rest as needed
Athlete Notes:
Another EMOM is on the menu today and this time we’re back at our famous 30 minute piece. Push the row hard, try to hit the higher end of what you would normally do. The devil’s press should take around 40 seconds or so, and the double unders are a great skill piece added in that shouldn’t fatigue you too much. We think you’ll find that this EMOM, although longer, will not be quite as difficult as the previous week, but don’t worry, we’re just building to something epic :).
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.
Bike Erg/Row Option
Three sets of:
1500/1400 Meter Row @ 80% Effort of 5K Row
500/450 Meter Row @ 100% of 5K Row
Rest 2 minutes
OR…
Three sets of:
3000/2800 Meter Bike Erg @ 80% Effort of 10K Bike Erg
1000/900 Meter Bike Erg @ 100% of 10K Bike Erg
Rest 2 minutes