Mobility & Activation
Two sets of:
Hip Circles x 10 reps each direction
Deep Squat Progression
x 5 reps
Press from Receiving with Band/PVC Pipe or Empty Barbell x 5 reps with a 3 second hold at top
Ten reps each of:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
A.
Please take a few minutes to watch this video on rope climb foot holds
Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Row
10 Barbell Overhead Squats
3 Rope Climb Mounts
1-2 Rope Climbs
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88-90%
Rest 3 minutes
C.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 83-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
Please stay over the barbell as you lift off the floor. Based on videos from last week many of you are lifting the chest up and back immediately off the floor. Please stay over the barbell and focus on knees back during the lift-offs.
D.
35-54:
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
6 Touch & Go Snatch @ 50-55%
When the clock reaches 7:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
12 Pull-Ups
6 Touch & Go Snatch @ 60-65%
When the clock reaches 7:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
9 Toes-to-Bar
3 Touch & Go Snatch @ 70-75%
55+:
Every 3 minutes, for 6 minutes (2 sets) of:
18/13 Calorie Assault Bike
12 Pull-Ups
6 Touch & Go Snatch @ 50-55%
When the clock reaches 7:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
18/13 Calorie Assault Bike
10 Toes-to-Bar
5 Touch & Go Snatch @ 60-65%
When the clock reaches 7:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
18/13 Calorie Assault Bike
6 Chest-to-Bar Pull-Ups
3 Touch & Go Snatch @ 70-75%
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Athlete Notes:
Today’s workout we’re combining a mixture of engine, gymnastics, AND barbell cycling! In order to make it under the 3 minute time cap, you’re going to have to go hard! Your goal should be to have at least 30 seconds of rest after each of the sets. If that is not feasible, lower the bike calories down so that you are able to get some good gymnastics and barbell volume in! We want to take the base that we’ve been building for the last couple cycles and start to test you in a fatigued state! One more thing to note.. this is a lot of pull-ups.. if the volume is going to be too high and leave you wrecked for the remainder of the week, we’d advise dropping the volume down to something that suits your abilities better! As the barbell gets heavier, we still want to see you attack it straight after the pull-ups, set yourself quickly and get going! Too much time thinking and that clock will bleed away fast!
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.
Rowing Endurance Option
“Row 30”
For distance:
30 Minutes of Rowing