Mobility, Activation & Warm-Up
5 Minutes Row/Bike/Ski-Erg/Run at easy pace
right into …
60 seconds Couch Stretch (Right)
60 seconds Couch Stretch (Left)
30 seconds Banded Lateral Walks (Right)
30 seconds Banded Lateral Walks (Left)
30 seconds Banded Monster Walks (Forward)
30 seconds Banded Monster Walks (Backward)
Followed by …
Two sets of:
15 Seconds Russian Kettlebell Swings
45 Seconds Nose to Wall Handstand Hold
A.
5-10 Donkey Kicks to Wall
followed by …
Two sets of:
3-5 Cartwheel from Handstand
Rest 30 seconds
20 Handstand Marching
followed by …
Three sets of:
Wall Facing Handstand Walk Away x Max Distance
Rest as needed
B.
Three sets of:
*5 Deadlift With Eccentric Pause + 5 Deadlifts @ 55-65% 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.
For time:
30 Calorie Row
20 Burpee Box Jump-Overs
10 Snatches
35-49: 185/135 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs (Step-Overs Okay)
60+: 115/75 lbs (Step-Overs Okay)
Time cap: 7 minutes
D.
Three sets of:
Dumbbell Deathmarch x 12-15 reps each leg
Rest as needed
Athlete Notes:
Quarterfinals Event 5 is making an appearance today! We do not know what the AGOQ will hold for the Masters population but we figured we’d test this event and make some assumed weights for each age division. This one is fast and dirty. Remember the focus on rowing efficiency and power in Tuesdays session? Well today you can let it shine! Take the row at a hard pace (but not your hardest pace) so you can come off the erg quickly and move right into the BBJO. These need to be quick but not a pace that brings you to your redline. We don’t want you sprinting through the BBJO to then just stare at the barbell for your 10 snatches. Select a pace that allows you to consistently move through all 20 reps and then, once completed, take a cleansing breathe and hands onto the barbell. For the majority of you these snatches will be singles. This is where we want you being aggressive! Get your shins right up to the barbell and hands on the bar; take every rep like its your 1-rm to avoid any notion of missing. Be confident here – you guys snatch all the time! The row and BBJO just got you primed and warn for your snatches. 🙂
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.
Assault Bike Option
Twenty Five sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest
*Please note total Calories