Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 60 seconds per side
Banded Ankle Pulse x 60 seconds per side
T-Spine Hold on Foam Roller (add weight if you can) x 60 seconds
and then …
Kettlebell Warm-Up Complex (use a light KB and do 6-10 reps of the following):
Around the Worlds
Right Arm:
Single-Arm Push-Press
Single-Arm KB Swings
Single-Arm Thrusters
Left Arm:
Single-Arm Push-Press
Single-Arm KB Swings
Single-Arm Thrusters
A.
Every 30 seconds for 5 minutes (10 sets):
Deadlift from 4″ Deficit x 1 rep @ 70%
Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.
B.
Fast Times at Ridgemont High
35-49:
Five rounds for time of:
25/18 Calorie Assault Bike
15 GHD Sit-Ups
15 Deadlifts (205/165 lbs)
50-54:
Five rounds for time of:
25/18 Calorie Assault Bike
12 GHD Sit-Ups
12 Deadlifts (185/135 lbs)
55+:
Five rounds for time of:
25/18 Calorie Assault Bike
20 Weighted Sit-Ups (20/14 lbs)
15 Deadlifts (155/105 lbs)
If you don’t have GHD Sit-Ups, please substitute with:
Toes-to-Bar
Weighted Sit-Ups
C.
Three sets of:
Banded Hamstring Curl x 20 reps
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 90 seconds
Athlete Notes:
Today’s workout is a great midline blaster just in time for a rest day tomorrow! Please be safe with the volume of deadlifts and GHD sit-ups. We don’t want you curled up in the fetal position because your abs and low back blow up too much. Find a consistent pace on the bike, something that puts you at around 60-90 seconds each round. Hop straight onto the GHD and try to get through these unbroken each round. If you need to give yourself a break then pause at the top of your GHD sit-up every 5 reps. Your hip flexors will likely get lit up, as well as your core, but just keep falling backwards once you commit to your reps! For the deadlifts, we’d like this to be a weight that you could do 15 reps unbroken when fresh, but understand that you will likely not do all 5 rounds unbroken. If you’re a great deadlifter, hammer these hard. If deadlifting is not your forte, be a little more conservative here but know that you’ll have to make up ground elsewhere! That means if you are going to do quick, small sets then be diligent with keeping your rest period short.
And remember – have some fun, and remember, if for nothing else, GHD’s are great for beach season :).
Additional Optional Accessory Session
Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Strict Pull-Ups
5 Overhead Sandbag Tosses (50-75/25-50 lbs)
When the running clock reaches 10:00..
Every 3 minutes for 12 minutes (4 sets):
60 second Wall Sit (Add Front Racked Kettlebells if needed)
6 D-Ball or Sandbag Cleans
35-49: 150/100 lbs
50+: 125/75 lbs
B.
Every minute on the minute for 5 minutes:
5 Side Delt Raises
5 Rear Delt Raises
Go as heavy as possible for each exercises back to back.