Mobility & Activation
5-8 Minutes Rowing @ easy pace (HR should be under 105 BPM)
and then …
Two sets of:
Bird Dogs x 10 reps per side
Bear Crawl with Wrist Stretch x 25′
Dead Bug x 20 reps (10 per side and alternate)
Static Hang on Pull-Up Bar x 20 seconds
Rest as needed
and finish with …
Two sets of:
60 seconds of Hamstring Walkouts
* Hips stay elevated the entire time – focus on creating
lots of tension through the hamstrings by digging your
heels in the ground as you move them and stay long
in the torso.
60 seconds of Rest
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.
Top Gun
35-49:
Four sets for times of:
80 Double Unders
50/30 Calorie Bike Erg or Row
20 GHD Sit Ups*
10 Power Cleans (155/105 lbs)
Rest 4 minutes
50-54:
Four sets for times of:
80 Double Unders
50/30 Calorie Bike Erg or Row
20 GHD Sit Ups*
10 Power Cleans (135/95 lbs)
Rest 4 minutes
55-59:
Four sets for times of:
50 Double Unders
40/20 Calorie Bike Erg or Row
15 GHD Sit Ups*
5 Power Cleans (115/75 lbs)
Rest 4 minutes
*If you don’t have access to a GHD machine then sub with Toes-to-Bar, Knees-to-Elbows or Knees-to-Chest
60+:
Four sets for times of:
40 Double Unders
40/20 Calorie Bike Erg or Row
15 Weighted Sit Ups (20/14 lbs)
5 Power Cleans (95/65 lbs)
Rest 4 minutes
Please scale the double-unders by choosing one of the following:
Reduce the reps by half
Single-Unders x double the reps
C.
Three sets:
5-7 Glute Ham Raises or Banded Glute Ham Raises
Rest 45 seconds
10 Wall Slides
Rest 45 seconds
Bird Dog Y’s to W’s x 5 reps per side
Rest 45 seconds
Athlete Notes:
The classic Saturday repeater workout. Volume accumulation, intensity, and ability to recover are all things that we’re training with this session! Go hard on the first set, and then see how well you can recover and repeat that effort. When we break things into sets with a decent amount of rest, it’s a great way to work on some intensity, while still accumulating the volume of a “longer” workout. All of these movements should be able to be completed unbroken, with the caveat being the power cleans.. you may choose to break them, but if you were fresh, you should be able to do 12 unbroken at the weight you choose. Keep the intensity high here and earn tomorrow’s rest day!
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.
Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (LIGHT)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one
When the running clock reaches 10:00…
Every 4 minutes for 16 minutes (4 sets):
60 Second Wall Sit (45/25 lb Plate)
6 D-Ball Cleans (HEAVY)
30 Second Sandbag Squats (HEAVY)
B.
Every minute on the minute for 5 minutes:
5 Side Delt Raise
5 Biceps Curls
For Delt Raises go heavy, 5 reps should be the max you can do.
B. 9:22, 9:10, 10:53, 9:53