Mobility, Activation & Warm-Up
T-Spine Stretch by Coach TJ x 30-60 seconds per side
transition to …
Weighted Prayer Stretch x 60-90 seconds
and then …
Movement Prep:
Assault Bike (Legs Only) x 30 seconds
Over/Under Barbell x 5 reps each direction
Assault Bike (Arms Only) x 30 seconds
Over/Under Barbell x 5 reps each direction
Assault Bike x 30 seconds
Wall Walks x 5 reps
Handstand Walking Skill Development
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Wall-Facing Handstand Marching
x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Walk or Attempts x 15-20 seconds
Interval 2 – Single Leg Thigh Taps on Wall x 6-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps (or 40 seconds, whichever occurs first)
Interval 2 – Hand Plank Shoulder Taps x 20 reps (fast)
A.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets
B.
Please complete at Zone 2 pace (60-70% of max HR)
For time:
Run 800 Meters or Row 1000 Meters
and then …
Three rounds of:
20 Dumbbell Walking Lunges (35-54: 50/35 lbs; 55+: 35/20 lbs)
15 Burpee Pull-Ups
10 Stationary Dips
and then …
For time:
Run 400 meters or Row 500 meters
C.
Three rounds of:
30 Alternating Weighted Russian Twists (25/15 lbs)
15 V-Ups
Athlete Notes:
Friday’s are for Zone 2 training! As a reminder, Zone 2 training will help you continue to build your aerobic base! You can read more about Zone 2 training here, as well as estimate what your max heart rate is if you don’t know it.
We recommend getting something to measure your heart rate if you don’t have a watch or monitor already. Knowing your heart rate and monitoring your levels will help a tremendous amount in analyzing your training. You can read more about training the different heart rate zones by going here.
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.
Strength Accessory Option
A.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Reverse Snow Angels x 10-12 reps
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
B.
Two sets of:
Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 8-10 reps each leg @ 3011
Rest 30 seconds