Mobility, Activation & Warm-Up
500 Meter Row @ easy pace
right into …
Band Distracted Pec Stretch x 60 seconds (right side)
Band Distracted Lat Stretch x 60 seconds (right side)
Repeat on left side
and finish with …
Dumbbell Complex (keep the weight light)
3 Windmills (right)
3 Push Press (right)
3 Overhead Squats with 2 second hold at bottom (right)
3 Windmills (left)
3 Push Press (left)
3 Overhead Squats with 2 second hold at bottom (left)
A.
Rope Climb Skill Work
Accumulate 60 seconds in a Rope Hang Hold
and then …
Three sets of:
Rope Pull Up Taps x 4 reps
Rest 60 seconds
1 Rope Climb (focus on solid mechanics)
Rest 60 seconds
B.
Two sets of:
Deadlift x 10 reps @ 65-70% of 1-RM Deadlift
Rest as needed
Followed by…
Two sets of:
*Deadlift With Eccentric Pause x 6 reps @ 60-70% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
C.
“Gale-Force Wind”
All Age Divisions
21-15-9-6
Calorie Row or Ski-Erg
Burpee Box Jump-Overs (24/20″; 55+ Step-Over allowed)
D.
Three sets of:
Reverse Snow Angels x 20 reps (fast)
Side Lying Powell Raises x 10 reps per side (light)
Rest as needed
Athlete Notes:
We are continuing to build on rope climb mechanics this week with a drill to help improve strength for legless climbs. Feel free to do a legless rope climb versus a regular rope climb if you want to work on your mechanics there.
Your conditioning today is all about lung capacity. Your 21 should be fast but not super fast; you want to hold some in the tank for your round of 15 and 9. So, just cue yourself once or twice during the 21 reps to be smooth and efficient … then you can push on the 15-9 (which, really, will just be maintaining the pace you set on the 21) and then lay it all out with the remaining 6 cals/reps. Stay low on your burpee box jump-overs and work on efficiency with your jump. No bounding.
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.
Mixed Modal Conditioning Option
Every 12 minutes, for 36 minutes (3 sets):
Two rounds of:
20/15 Calorie Assault Bike or 18/13 Calorie Echo Bike
50 Double Unders
400 Meter Run or 1000 Meter Standing Bike Erg
*After two round ride the stationary bike at a moderate pace to allow recovery before the next set