Mobility, Activation & Warm-Up
Assault Bike x 2 minutes
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 90 seconds
Banded Monster Walks x 30 seconds forward/backward
Assault Bike x 60 seconds
Banded Squats x 30 seconds
followed by …
3-Position Couch Stretch x 60 seconds in position 1; 60 seconds in position 2; 60 seconds in position 3 (repeat on opposite leg)
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 8 minutes (4 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
For sets 6-9, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 9, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Power Cleans + Squat Clean @ 65% of 1-RM Clean
C.
“Christine”
Three rounds for time of:
500 Meter Row
12 Deadlifts (bodyweight)
21 Box Jumps (24/20″)
55+:
Step-Ups Allowed; Men: Bodyweight; Women: 3/4 Bodyweight
Please scale the load if needed. I want to see sound mechanics for the deadlifts so adjust the load if needed.
Athlete Notes:
We last tested Christine on June 8, 2019 so check your notes to see what your last Christine time was. Please adjust the deadlift load based on your deadlift strength and ability to keep good form while under fatigue. Please do not bound on your box jumps to save your achilles. Instead, jump up and step down. Yes, this will slow you down but it will also keep your heart rate regulated so you can push harder on your row and deadlifts. Keep those deadlifts unbroken and remind yourself that you get stronger as you go along in the workout!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
40/30 Calories of Assault Bike
25 Kettlebell Swings