Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Broad Jumps
A.
Every 2 minutes, for 6 minutes (3 sets) of:
15/10 Calorie Row or Bike
8-10 Toes to Rings
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
15/10 Calorie Row or Bike
12-16 Alternating Dumbbell Squat Snatch (weight is up to the athlete)
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
C.
Take 10 minutes to build to 75% of your 1-RM Snatch
D.
35-54:
Every 90 seconds, for 12 minutes (8 sets) of:
10/7 Calorie Assault Bike
7 Toes to Bar
3 Squat Snatches @ 75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
12/9 Calorie Assault Bike
6 Power Snatches @ 50-60%
55+:
Every 90 seconds, for 12 minutes (8 sets) of:
10/7 Calorie Assault Bike
7 Toes to Bar
3 Power Snatches @ 75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
12/9 Calorie Assault Bike
6 Power Snatches @ 50-60%
*Please adjust calories and/or reps as needed
E.
Every minute, on the minute (3 sets):
Station 1: 5 Dumbbell External Rotations per side (light)
Station 2: Butterfly Stretch x 45 seconds
Athlete Notes:
For our Monday workout this week, we’re sticking with our theme of “move real fast, lift real well”. We’ve been putting in a ton of work on cycling the barbell over the course of this cycle, and it’s all built off the foundation we created in the previous cycle. If you’re going to make it through today’s workout, we’re going to need to see some speed! Hit the calories hard on the bike, jump straight up to the pull-up bar for the toes to bar, and then set your hands on the barbell and pull! The weight isn’t anything crazy so we’d like to see you work some solid touch and go technique! If you’re finishing right around 60-75 seconds and getting a 15-30 second rest before the next transition (45-60 seconds on the second portion) then you’re hitting this just how we want! Let’s continue to see all the positional and cycling work we’ve put in, pay off!
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.
Rowing Endurance Option
Two sets for times of:
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Row 500 Meters @ 28 s/m
Rest 2 minutes
Compare today’s effort to last week’s and note differences in times and how you felt at various points in the effort.