Mobility, Activation & Warm-Up
Over the Shoulder Barbell Stretch x 60 seconds per side
Bulletproof Shoulders – PVC Pipe Pass Thrus x 60 seconds
Band Assisted Ankle Pulse x 60 seconds per side
and then …
“Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
10 Sumo Deadlifts with Dumbbell
10 Single Arm Push-Press (5 reps per arm)
10 Unweighted Glute Bridges
A.
Every 90 seconds, for 3 minutes (2 sets) of:
3 Press in Split
Followed by…
Every 90 seconds, for 3 minutes (2 sets) of:
3 Tall Jerks
Followed by…
Split Jerk with a 2 second pause in the receiving position
Set 1 – 1.1 @ 75%
Set 2 – 1.1 @ 79%
Set 3 – 1 @ 83%
Set 4 – 1 @ 87%
Set 5 – 1 @ 91%
Rest 90-120 seconds between sets
***1.1 denotes 1 rep, return the bar to the rack for 10 seconds, complete 1 more rep
B.
35-54:
Complete as many reps possible in 2 minutes of:
10 Overhead Squats (135/95 lbs)
40 Double Unders (20 Drag Rope)
MAX Calorie Assault Bike in the Remaining Time.
Rest 60 seconds between sets and complete a total of FOUR sets
55+:
Complete as many reps possible in 2 minutes of:
10 Overhead Squats (95/65 lbs)
30 Double Unders (15 Drag Rope)
MAX Calorie Assault Bike in the Remaining Time.
Rest 60 seconds between sets and complete a total of FOUR sets
C.
Three sets of:
8-10 Seated Dumbbell Presses
Rest 15 seconds
8-10 Dumbbell Bench Press
Rest 15 seconds
8-10 Gorilla Rows (each arm)
Rest 90 seconds
Please use the same weight for all three stations.
Athlete Notes:
Please adjust reps and/or load to make sure you have at least 30 seconds on the bike. These four sets are meant to be fast and consistent. Find a rhythm with your overhead squats (down, up, down, up) and make a note of your hand position. Does a narrower hand position help your shoulders stay fresh? Does a wider grip help you get below parallel? If you have a drag rope then use it today – if you aren’t proficient with it then only allow yourself 30 seconds max at that station. Then hit it hard on the bike!
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
Ten sets of:
Assault Bike x 90 seconds @ 10 minute RPM Pace
Rest 30 seconds