Mobility
Banded Hip Rotations x 8-10 reps per side
Groiner Stretch x 20-30 seconds per side
and then …
Activation
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)
Warm-Up Flow
Two sets of (nasal breathing only)
400 Meter Run
20 Second Hang from Pull-Up Bar
Empty Barbell Front Squats x 10 reps
Empty Barbell Press x 5 reps
A.
Five sets of:
70-75% Front Squat x 2 reps @ 3111
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Jerk x 2 reps @ 80-85% of Last Week’s Heavy (please use blocks)
Followed by…
Two sets of:
*Shoulder to Overhead x 8-10 Reps @ 50% or 1-RM Jerk
Rest as needed
*Do not just blow through this. Focus on efficient reps and breathing
C.
35-54:
Every 12 minutes, for 24 minutes (2 sets of):
400 Meter Run
20 Toes to Bar
40 Wall Balls (20/14 lbs to 10/9′)
20 Toes to Bar
400 Meter Run
55+:
Every 12 minutes, for 24 minutes (2 sets of):
400 Meter Run
15 Toes to Bar
30 Wall Balls (20/10 lbs to 9′)
15 Toes to Bar
400 Meter Run
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
Athlete Notes:
Some wall balls sandwiched between some conditioning and gymnastics is coming up today. Give some good efforts on the runs but make sure you can come in, take a quick breathe, then go right to the toes-to-bar. Try to hit the first 25 toes to bar in 2-3 sets, then knock out the wall balls in 1-3 sets. Find a good breathing pattern on your wall ball shots to keep your heart rate at bay. Your arms and lungs will be tired on the second set of toes-to-bar so try to stay in rhythm on the bar as long as you can. Remember, even if you go to singles, you can make them really fast singles by jumping right back up to the bar the moment your feet touch the ground. Then push on the finale run. You should have at least 2 minutes of rest before your second set.
Make sure to check out this article on how to avoid shoulder fatigue when doing your wall ball shots today.
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.
Mixed Modal Short
A.
Handstand Walk Progressions
One set of:
Kick to Handstand on Wall
(with hands turned out) x 10 reps
and then …
Every 30 seconds, for 2 minutes (4 sets) of:
Interval 1 – Handstand Marching x 8-10 reps
(Wall Facing, Back to Wall or Free Standing)
Interval 2 – Handstand Walk x Max Distance in 40 seconds
B.
Three sets for completion of:
50 Foot Hand Over Hand Rope Pull
150 Foot Sled Push (7/10 effort)
50 Foot Hand Over Hand Rope Pull
Rest 1-2 minutes between sets