Mobility, Activation & Warm-Up
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
A.
35-54:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Strict Handstand Push-Ups x 6-8 reps (add deficit if you’d like)
Station 2 – GHD Hip Extensions x 10-15 reps @ 2011
Station 3 – 10 DB Box Step-Overs (24/20′; 50/35 lbs)
55+:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Strict Handstand Push-Ups x 6-8 reps (3-5″ riser)
Station 2 – GHD Hip Extensions x 10-15 reps @ 2011
Station 3 – 10 DB Box Step-Overs (24/20′; 35/20 lbs)
B.
Three sets for times of:
18 Calories of Assault Bike
12 Thrusters (95/65 lbs)
6 Wall Walks
Rest 4 minutes between sets.
35-54: 95/65 lbs
55+: 65/45 lbs
C.
35-54:
Four sets of:
15 GHD Sit-Ups
100 ft Heavy MedBall / Sandbag Carry (125-100/100-70 lbs)
Rest 2 minutes
55+:
Four sets of:
15 Weighted Sit-Ups (24/20 lbs)
100 ft Heavy MedBall / Sandbag Carry (100-70/70-50 lbs)
Rest 2 minutes
General Notes:
Happy Inversion Saturday! As mentioned earlier in the week, please feel free to adjust the gymnastics primer and throw in different skills if you’ve been practicing/working on other skill sets. Then it is all about the wall walks in the conditioning piece! You can take the assault bike and thrusters at a more relaxed pace … note, I did not say slow pace … just relaxed. This will allow you to stay consistent on the wall walks knowing you can push your limits since you have a good chunk of time to recover between sets! And remember, it is a deload week so feel free to reduce the reps/intensity as you see fit!
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
5 Minute Easy Warm-Up Pace
and then …
Three sets of:
Run 7 Minutes @ 5K Pace
Walk 2 Minutes