Mobility & Prehab
5 Minutes Nasal Breathing Only Walk or Jog and then …
Over the course of 4-6 minutes, rotate between the following two stretches spending about 60 seconds in each before switching:
Hip Flexor Stretch
Squat Rocks
followed by …
Two sets of:
Adductor Squeeze x 30 seconds
Medball Squeeze Hip Bridges x 10-12 reps
Banded Internal Hip Rotations x 5 reps per leg with a 3 second hold
45 Seconds per side Single Leg Balance (on a Boso Ball if you have it)
Rest as needed
A.
Three sets, at a relaxed pace, of:
250-500 Meter Row
Alternating Lateral Full Kneeling Med-Ball Overhead Slams x 10 total reps
60 seconds single arm DB Overhead Squat (30 seconds per side; you select the weight that allows you to safely perform this)
B.
In 15 minutes, build to today’s heavy:
Snatch + Hang Snatch
*Set must be unbroken for it to count.
C.
Five rounds for time of:
30/24 Calorie Row
10 Bench Press
35-39: 185/125 lbs
40-49: 155/115 lbs
50-54: 135/95 lbs
55-59: 115/85 lbs
60-64: 105/75 lbs
65+: 95/65 lbs
D.
Three sets of:
20-30 Banded Face Pulls
Rest 15 seconds
6-8 Bat Wings with a 5 second hold at top
Rest 60 seconds
and finish with …
Passive pec stretches of your choice
Athlete Notes:
Where my bench pressers at?! Today is your day 🙂 Hit that row fairly hard and then press with an elevated heart rate. This weight should be something that you could do 10 reps unbroken when fresh. It’s a different beast trying to bench press while you’re breathing hard but this weight should be something that you’re comfortable hopping off the rower and knocking out. We saw bench come up during the AGOQ last year so want to make sure we’re starting to sprinkle it in to be prepared.
If you do not have a spotter then please DO NOT put collars on your bench press. If you fail then you can just tip the barbell to one side and have the plates slide off; we don’t want you getting pinned under the barbell!
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.
Strongman Conditioning
Three sets of:
30 Seconds of Sandbag Bearhug Hold
Into…
30 Seconds of Sandbag Bearhug Squats
Into…
100-Foot Sandbag Bearhug Carry
Rest as needed
*Heaviest you can perform unbroken.