Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
50 Single-Unders
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
Knee Prehab
One-Two sets of:
Weighted Wall Sit x 60 seconds
Russian Step-Ups (unweighted) x 10 reps per leg*
*Keep the box at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.
A.
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed
B.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 20-23/16-19 Calorie Row
Station 2 – 17-19/15-17 Calorie Assault Bike
C.
Three sets of:
Side Plank (Right Side) x 45 seconds
Rest 15 seconds
Side Plank (Left Side) x 45 seconds
Rest 15 seconds
Plank Hold x 60 seconds
Rest 60 seconds
Athlete Notes:
Flush it out today!! You’ve got another week of your Front Squat progressions to hit (we are getting close to re-testing) and then a long monostructural conditioning piece. You choose how many calories to do in each minute but make sure that (1) you have at least 20 seconds of rest and (2) you stick to the calories you started with.
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.
Additional Work
Strict Ring Muscle-Up Progressions –
*Make sure you are familiar with the false grip. If you aren’t then please check out this video
For 2 minutes, perform one set of each:
Band-Assisted Strict Ring Muscle-Up Transitions x 8 reps
Rest for the remaining time, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-3 reps (Banded if needed)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 2-4 reps @ 30X1
Interval 2 – Tempo Ring Dips x 4 reps @ 30X1 (use a band if needed)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Rows x 10-12 reps
Interval 2 – Ring Dips x 6-8 reps